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. 

Hang Squat C&J / "Condition This"

A. Hang Squat Clean + Jerk (clean from mid-thigh) 3-2-1-1-1

(Jerk only on last rep of triple and double)
3x135
2x165
1x185
1x195
1x205
Jamie was coaching gave me some good advice about engaging my legs.  I was cleaning it from just below my waist, and Jamie said I had a good shrug and a good pull under the bar, but I was not fully taking advantage of the hips and legs.  I tried to keep that in mind for the final set. 

I am noticing my left shoulder more than I'd like on the jerks.

B. “Condition This”

For time: 800m Run, 50 Speed Burpees, 75 Double-Unders, 25 Speed Burpees… wait 3 minutes then 30 Unbroken 20″ Box Jumps, MUST step down, not part of scored time.

This was fine.  I felt kind of slow on the 800m, and was in the back third of the pack.  I could have been running a bit more tenatively in the Innov-8s. 

Or maybe I just had a better understanding of the need to pace myself on the run, because it's followed by 50 burpees. 

Or maybe I'm just slow.  Yeah... that's probably it. 

After getting back from the run, I started the burpees right away.  I had a pretty good pace on the burpees, though the pauses were a little more frequent once I hit 30. 

With the DUs, I figured I'd try to do them in three sets.  I did 32, 24 and then 14. Screwed up with 5 more to go, which kinda sucks. 

11:18.  I was pretty happy with that time, though if I had been faster on the final 25 burpees, I could have gotten sub-11. 

“The Trooper-ish” and Double Unders

“The Trooper-ish”
800m Run

15 Snatches – 135/85lb (Advanced do 155/100lb)

400m Run

30 Front Squats – 155/105 (Advanced do 205/145lb)

*Add your own weight onto bar, must take bar from floor
Time cap =20 minutes


I used the 135 for the snatches, but thought I could handle the 205 front squats. 

Wrong.  After six reps, and two cleans, it was pretty clear I wasn't going to finish if I kept that much weight on the bar.  I lightened the weight to 155, and even with that, it wasn't a sure thing that I could get it done under the time cap.


3 scores:

1. 800m Run time   3:29

2. # of Front Squats in first set   3
3. Overall time (or if unfinished, time cap + 1 second for every unfinished rep)  18:58


B. 3 sets of Max Double-Unders

46, 49, 55 (PR)
I broke my previous DU PR of 53, which was nearly two years old. 

Hang Squat Snatch / Ridiculously long 6 a.m. Metcon

6 a.m., baby. 6 A-motherfucking-M.

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

95-105-115-125-130(F)-130. These are sort of fun, but then I'm not using a bunch of weight. I prefer singles to catching the thing on the way down. What can I say? I've got SISSY HANDS.


B. Metcon. Should've been called: "You know we have to go to work this morning, right?"

800m run or 1000m row
10 rounds of 10 pull-ups and 10 ring-dips
800m run or 1000m row

Something's going on with my left foot. It may have to do with the fact that I jumped out of a tree yesterday (don't ask) from a height that was probably unwise.

Anyway, it became apparent in the first half of the 800m that it would be unwise to continue running on it.

So I did a 400m run/500m row at the start and a 1000m row at the end.

Can I just say that 100 ring dips is a lot of fucking ring dips? Because it is.

A lot.

Of fucking ring dips.

My total time was 30:04, I think. I never actually looked at the board, but Harlan had yelled it out.

800m x 3

3x800M Repeats

Run 1: 3:18

Afterward, Tyler thinks, "Hey considering I've been completely inactive for a week, that felt pretty good. But 3:18 isn't great. I think I can do better than that. I'll push it a bit more on the second one."

During Run 2...

"Okay, I've done 400m. Shit, is that it? I'm gettng tired. Maybe I started too quick. Whatever... keep going, fatboy."

(Later)
"Last 100m, let's pick up the pace. Thank God this is almost over."

Robin: "3:18!"

Me: *gasping* "FRICK!"


Run 3:

"Okay, this is ridiculous, it's only been 200m and I'm feeling it already. Come ON, Tyler, I need to beat 3:18 on this last one."

(Later)

"Final stretch, about 150m left. Let's go. I've kept a good pace, big strides throughout. This has gotta be quicker than the first two. Time to really sprint to the finish and really smash that 3:18 mark. I'll probably be under 3:10. Fuck, I am awesome. Robin and Julie are gonna be SO impressed."
(I run to the end as fast as I can...)

Robin: "3:27!"

Me: "Aaaaaagh!"

Clean and Jerk / 800m runs

Clean and Jerk: 1-1-1

Then, 4 x 800m runs, resting as needed between.


C&J
I really enjoyed re-acquainting myself with the clean and jerk. The most I had ever cleaned was 195. The most I had ever put over my head was 185, last fall at the SCFC in Saskatoon, but then we got to take the weight from the rack, and I used a push press because I wasn't confident in my jerking ability. I remember failing to do 185 in a WOD a little while after the SCFC,

Today, I started out at 145, then 165. Then I put 185 on the bar, which was a little intimidating, just because it's bodyweight and it would be tying a PR.

But I told myself it was gonna go the fuck up, and it went the fuck up. And then some.

185(PR)-195(PR)-200(PR)

I'm optimistic that I've got a bit more in me, but time was short and I still had to do the 800m runs.

3:03
3:17 (I think)
3:28
3:33

Tyler does Push Press, is reminded how weak he is

Push Press

3-3-3-1-1-1

At the Saskatchewan CrossFit Challenge, we did "Anyway Overhead" and I got 185lbs overhead once using a push press with barely any warming up and felt I could have gone a bit heavier. So I had visions of improving on that here.

Nope.

3x135, 3x155, 3x165, 1x185(f), 1x185(f), 1x175(f).

Damn.

By this point I was downright pissed. Harlan encouraged me to end on a positive note, so I did 1x165lb and then failed at 170. (I think. It was early.)

Bonus was to run 800m for time. I got it done in 2:57, which felt okay.

Tyler becomes zombie meat

Today's WOD was "Zombieland":

800m run (Run from the zombies)
50 55lb bell swings (Hit zombie in the face with something heavy)
50 24" box jumps (Jump and stomp on zombie)
50 200lb deadlifts (Pick up dead zombie)
50 20lb wall ball (Throw zombie's head)
50 walking lunges w/45lb plate overhead (Carry buddy to safety)
800m run (Shit! More zombies)

I tried to catch D3 on the run, and even got up to his heels. Then he sped up and I gassed out. I actually stopped on the final 200m. Meaning, I didn't just stop running, but I briefly stopped moving at all, bent over with my hands on my knees, cursing my utter worthlessness. I can't remember the last time I did that mid-run.

I deserve to be eaten.

Time was 30:07.

YAAAAAAAAAARRRRRRGGGH!

Hero WOD "Daniel" - Let's see how far we've come

This is the workout:

50 Pull-ups
400m Run
21 95lb Thrusters
800m Run
21 95lb Run
50 Pull-ups

There was snow in the back lane and a cold Prairie wind blowing, so trainer Paul started to write the substitute rowing version on the whiteboard.

Fuck that.

"We're running!" I said. Everyone agreed. Even the guest CrossFitter Paul from Edmonton who was running in those Vibrams (fixed)Five Fingers things that are basically like gloves for your feet.

The runnng in the cold air was pretty shitty. The thrusters were tough, and the last set of pull-ups were brutal.

Time was 19:37.

As far as I can tell, this was only the second time I've done "Daniel" and the first time was back in July of last year, which was about two months after I joined CrossFit.

Back then, my time was 37:29.

I love CrossFit.

"Griff"

Run 800m, 400m backwards, 800m, then 400m backwards.

This was a lot worse than it sounds. Of course, the massive four-plate brunch I had at Alredo's didn't help matters. I got a stitch in my side on the first 200m and it didn't let up. Running backwards really sucks.

12:57.

4 x 800m Sprints

I think defining this as a sprint, especially at the pace I use, stretches the definition of the word.

3:07
3:09
3:15
3:18

Plus 91 f**king wall balls.