The Lion

As many rounds as possible in 20 minutes of:

1 Power Clean
2 Front Squats
3 Push Press
4 Back Squats 75/55lb

As far as I've been able to determine, this was my first time ever doing this WOD.

The number of moderate-weighted squats might not have been a great idea for my leg, but figuring out what I can do without consequences and what I'm going to pay for is a crapshoot these days. 

I was feeling this one for days after, in both legs. 

During the WOD, there were a few times, maybe more than a few, that I did three front squats instead of two.  Dumb.  The sets of four back squats were the hardest at the end.  The push press were still pretty easy, thanks to the fact that I have short arms and the bar doesn't have to travel very far. 

I ended up with 31 rounds, plus 1 clean and 1 front squat.  (31 rounds + 2).

Shoulder Press / Back Squats / Sled Drags that didn't suck

A. Max Shoulder Press (one-rep)

115-135-145(PR)-150 (PR)-155(F)

The 150 was a bit of a fight, but I got it up.  I could barely move the 155, though.  Funny how that works.



B. Max Back Squat (one-rep)

I'm still wary of my back, so when I was thinking about squats earlier in the day I thought I might stop at about 250 or so. 

I can't remember my exact progression, but I ended up at:

245-275-305

275 felt pretty good, so I was fairly confident with the 305, which is five pounds shy of my max.  I did ask for spotters, though. 



C. Partner sled drags 80m repeats


The deal here is that partners go back and forth on 40m sprints, dragging a 115m sled for ten minutes. 

I liked this a lot, actually.  I was able to go pretty hard for each of the 8 sprints I did, knowing that it would be over soon and I could stop.  My partner Jamieson apologized for not going faster, but I was happy to have a bit more of a breather. 

Back Squats / KB Cleans and Sled Drags

A. Back Squats

Back Squats 5-5-5 start at 75% and increase


- Nope.  I went light, trying to avoid re-aggravating my back.  My last set was 185. 


Back squats @ 60% of 1 RM 3×10. Rest 90-120s between each set.

- Close.  I did this with 165.  The first ten were hard.  The last ten were much better, and I did them without much of a rest.   



B. “What a Drag”

Every 3min complete: (for 3 rounds)

5 KB cleans left (70/55)

5 KB cleans right

80m sled drag (95/65)

Complete each round under 90sec

The KB cleans, especially with the 70lb KB, were not fun, but at least they were over quickly
Approximate time it took me to complete the work in each of the three rounds:   Round 1 - 75 secs. When I transitioned to the sled drags, I wasted a couple of seconds trying to bring the straps over my shoulders.  Another guy (Eldon?) just held the straps and let his arms trail behind him and he was off to the races.  I copied him.  I fell like I started off slow but picked it up at the end.   Round 2 - 70 secs. Was more efficient in my transition to the sled drags.  I didn't waste time messing with the straps.  Ran hard enough to hate life at the end.   Round 3 - 80 secs.  Thought I'd try the straps over the shoulder again.  Stupid.  Just ended up wasting time and then ended up holding the straps like I did in the first two rounds.  Plus, I was tired.  I'm actually surprised that this time wasn't slower.   

Back Squats / "Clean and Push"

A. Back Squat 5-5-5 start @ 75%

I did 235, 255, and 265, all of which seemed much harder than I remember.  Hey, maybe I should squat more than once every three months. 

B. “Clean & Push”

5 rounds for time:
10 Power Cleans 135/95lb
15 Push Ball 20/14lb and 10′/9′ line (Wall Ball without squat)

I believe I finished in 10:14   I felt like I was pretty slow on the cleans.  I suppose I could justify it by saying I wanted to make sure my technique was solid, but the truth is probably just that this shit is hard sometimes. 

"The Bear"

Five rounds of 7 reps of the following complex:
Power clean
Front squat
Push press
Back squat
Push press

No dropping the weight during a round, must touch and go.  Resting is possible, but the weight needs to be across your shoulders or thighs, in the rack position, or held onto in some other awful way. 

I partnered with Lance, which is a terrific way to feel inadequate. He didn't start to use substantially heavier weights than me until the later rounds, though when we were using the same weight, he made it look effortless 

I did it 75-95-115-130-95

With the Open WOD tomorrow, I was thinking I'd go lower than my PR of 130, but plans changed once I saw 125 on the bar.   

Honestly, this is one of the WODs I dread the most, and that's not gonna change. 

Back Squats and Rowing Sprints

A. Back Squats 1-1-1
 
The lift of the day was actually snatches.  I'm trying to rest my right arm, which seems to be helping sweet fuck all; I'm running out of options that don't involve me seeing a doctor, a physiotherapist or a teary-eyed farmer with a shotgun who wants to "do right by ol' Tyler."

Anyway, I did squats instead.  In between, I goofed around a lot.


285-295-310 (PR)



B. Rowing Sprints

500m x 5.  Rest two-four minutes between.  Or more.  This shit is hard, yo.


1:40, 1:41, 1:42, 1:49, 1:52


By the last one, I was just coasting.  I didn't set any PRs on this one, but it may have been my fastest-ever average over five sprints, because I didn't have the massive drop-off until later.  I'm not going to do the math to figure out.  Fuck math.

"That's the most blood I've ever seen from double unders."

Today was sort of an interesting day at Crossfit, for a number of reasons.

Firstly, I was the only person who showed up for the 2pm class. In my four years at CrossFit Regina, that might be the first time that ever happened. I've done workouts with just one other person, but doing it all by myself is a different vibe. 

The workout was the "Newport Crippler"  then a ten minute rest, and concluding with a half-Rhiannon.

Newport Crippler (30 x bodyweight squats, then a one-mile run)

My previous time doing this WOD had a time of 10:03, but reading my description of that day makes me believe that I overachieved a bit. I was shooting for a sub-11-minute time today.

I used a 185lb barbell. I did my squats in sets of 15-10-5, just like last time, but I think I was really lacking some urgency. I didn't finish them until 2:49.   I bet I did them in less than two minutes last time. 

The run was s-l-o-w. Making matters slightly more interesting was the fact that as I was trudging along, a cop car drove past me no fewer than four times.

When I stumbled into the gym at 11:14 elapsed, they drove past in the alley and told Aaron that they thought I might have been someone they were looking to arrest, until they realized I was from CrossFit.

Actually, if I was a criminal, CrossFit would probably come in handy.  Running from the po-po, carrying TVs, pulling yourself up to second-storey unlocked windows, jumping over fences, that sort of thing.

CrimeFit, anyone?

There's a new CrossFit affiliate in Regina called CrossFit Villains, so maybe they're trying to capitalize on that underserved market of scofflaws looking to increase their functional fitness. Or maybe what makes them "villains" is their criminally bad website design.  (C'mon, fellas, that badass industrial-looking background makes it a chore to read the actual, y'know, words on your website.)


Half-Rhiannon (five minutes of double unders) 

In my third set, of double unders, I whipped myself pretty good on the arm, right smack dab on a scab on my left elbow that I acquired via rug burn during an impromptu submission grappling match between Harlan and me during the last UFC pay per view. (BTW, I tapped the Big German out, no matter what Harlan says or was captured on video by spectators that night.)

The ensuing bloody mess prompted the quote from Robin that you see in this blogpost title.   My double unders kinda fell apart after that, though I wouldn't blame the boo-boo as much as I would blame being really, really goddamn tired.

153 double unders in five minutes

Partner Manion

Partner “Manion”

Seven rounds for time of:
Run 400 meters together
15 back squats each, working one at a time, 135lb

31:23

I started out with Steve (Team "WOD This Way" reunited) but he pulled out in round 3 due to injury. I finished up with Nathan and Uncles, working the same time as Nathan.

I felt this one for the next couple of days.

.

Back Squats and Head over Heels

A. Back Squats 5-5-5 We were supposed to do the same weight across the board, a bit less than the max set of five we did two weeks ago. After a less than thorough warm-up I did three sets of 5x270. For me, that was heavy as hell. Like, seeing-stars-and-kinda-dizzy-afterward heavy. B. Head over Heels Not for time: 12 Handstand push-ups - Done. I did 7 or 8 in between sets of back squats, because I had arrived late and everyone was already doing the upside down stuff and I felt left out. 10 Wall spans - I think I only did six. Considering I'm pretty decent at HSPU, these are hard for me. 8 Shoulder touches - Done, in two sets of 4. I didn't do them as prettily as Thomas. 6 Inverted toe touches - Uh... no. .

Back Squats and "Unlucky Sevens"

A. Back Squats  5 5 5 start @ 70% and increase
ended up at 280lbs

B. I don't know what the real name for this one is, but I call it "Unlucky Sevens"

As many rounds as possible in 10 minutes of:
7 Box Jumps – 20″
7 Pull-ups
7 Kettlebell Swings – 55/35lb, Int 35/25, Beg 25/15

9 rounds plus an extra box jump.

Re-kindling my love of Back Squats, plus a fling with Rhiannon

Back Squats and I have had our ups and downs. Back when I was doing Strength, there was a time when all I wanted to do was Squat. It was easy to forsake all other forms of CrossFit. I couldn't get enough.

But then -- and I blame myself for this -- things took a bit of a downturn. The relationship became more like work. Instead of being excited to do Back Squats, I started dreading them.

I let myself go. I didn't just gain strength weight, I gained fatass weight. I was drinking too much (milk), and I stopped appreciating everything Back Squats had done and was still doing for me. Then I got hurt and decided to end the relationship.

Sure, I'd still Back Squat occasionally. I didn't avoid them, but I exactly didn't make an effort to get to the gym when I knew there would be Back Squats there.

However, in the last couple of months, I've been re-establishing my relationship with Back Squats. We're not exclusive -- I'm still doing other WODs -- but I think that's what makes it work. Things are better between us than they've ever been.

A. 20 minutes to a max Back Squat triple 3-3-3-3-3

185-225-255-275-290(PR)

B. Rhiannon – 10 minutes of max double-unders.

317. Not a PR, or even second best, but I'll take it.

Early morning Ginger Power

A. 15(to 20) minutes to Back Squat Double (~3 attempts) then 85%x3x2

Doubles: 255, 275, 285, 300(PR)
85%: 255x3x2

I'm not gonna lie, I'm pretty happy with the 300lb PR. I should have tried 300x1 long ago before, didn't have any confidence I could do it until I managed to do 275x5 about a month ago.

Christian attributed this to "Ginger Power first thing in the morning."

He likes referring to me as a ginger because he thinks it bothers me. I'm not a ginger but -- just to be clear -- it doesn't bother me that he calls me a ginger. Gingers are awesome, whether or not they have souls. It bothers me that he thinks it bothers me, if that makes any sense. I guess I just don't like seeing him derive joy from anything.



B. 4x600M Row, 2-5 minute recoveries

Yeah, this was not fun. 2:05, 2:05, 2:12, 2:24

Me: "I took a nice little rest on the last one. I regret nothing."

Ryan: "Just enjoying a ride down the river."

Me: "Look, there's a deer!"

C. Unbroken Pull-ups M=3x(5 Dead Hang+10 Kipping)

Time was running short and my arms were burnt out so I did one set and not as rx'd. Did the 5 deadhangs plus 2 kipping. Took a nice rest and did the remaining 8 kipping.

I'll take that Annie time

A. Back Squats 70-75% 3×3

Supposed to use 75 per cent of a one-rep max. I haven't done a one-rep max in a while, so I estimated it at 290lbs, though it's entirely possible I could break 300 now`.

So I did three sets of 215x3.

B. Weighted Pull-ups 3-3-3 (or work on deadhangs)
20-35-40F (got up twice, not even close on the third)


C. Benchmark girl “Annie”
50-40-30-20-10 reps of
Double-Unders and
Abmat Situps (NOT anchored)

8:04 rx'd That's 49 seconds faster than my previous PR. I'm pretty happy with that. I botched my start on the first set of double-unders, and when I finally got going, I did sets of 35 and 15. All the other sets of DUs were unbroken. My sit-ups were not. If I did sit-ups more consistently, I could shave some time off this.

Back squats and "Karen"

A.  Back Squat 3-3-3, start at 81% and increase

225x3, 255x3, 275x5(PR)

I decided to do the two extra just to finally do it. 270 had been my five-rep squat number since 2010. Back when I was doing Strength training, I worked up to 275 twice and each time I hurt my back doing the warm-up (225 both times). Since then, I have been reluctant to put more than 265lbs on the bar.

Well, reluctance isn't gonna make me any fucking stronger. Putting more weight on the bar is. Some days it will go up and some days it won't. I need to remember that it's okay to fail. The trying is the thing.


B. Benchmark Girl “Karen”
150 Wall Ball for time

8:15

6 a.m. Sexayness: Back Squat & On the Clock

Made it to another 6 a.m. WOD despite not getting enough sleep last night. It's the Year of the Dragon, so I guess I'll be "dragon" my ass later.

Hey, I'm fucking tired, that's the best I've got right now, humour-wise.



A. Strength: Back Squat 5-5-5

Even the 135lb warm-up squats felt heavy, so I knew I wasn't getting any PRs this morning.

I went 225-245-255, which is only 15lbs off my five-rep PR.

B. Metcon: With a continuously running clock for 12 minutes, each minute do:
15 Kettlebell Swings (shoulder height) 55/35lb
10 Push-Ups

At end of 12 minutes immediately start 5 minutes of max Double-Unders (or once unable to complete work within the 60 seconds allowed).

I actually didn't think I'd get through the full 12 rounds, but I did finish. I think what worked for me was splitting up the sets of 10 push-ups into five-and-five, and then 5-3-2 in the the later rounds, so I didn't burn out my arms. I did all the swings unbroken.

159 double unders.

* * *

Overheard in the Gym:
"You back squat more before 7 a.m. than most people back squat all day."

Back Squats, Deadlifts, L-sits, Row Strokes

A. Strength = Back Squats 80%x4x5 (4 reps, 5 sets)
Deadlift 1 set of 5 (+5-10lb from last time 111027)


Used 225 on the squats and 275 on the DL.

B. Skill = Accumulate 30 seconds of L-sit hanging from Pull-up bar

Sets of 15, 10 and 5 seconds, with Christian threatening to tickle me on the first and Nolan trying to make me laugh on the second. Dicks.

C. Metcon = 50 strokes on C2 Rower for distance, damper set at 7
*No more than 5 seconds between strokes

736, which is not that great. I was rushing my strokes too much at the start.

"Gates of Fire 2"

For time:
50 Situps
50 Pushups
25 Front Squats (65/45)
25 Back Squats (65/45)
25 Overhead Squats (65/45)
25 Front Squats (65/45)
50 Pullups
50 Situps

Took me 15:11, which isn't the fastest I've ever done it, but it's close.

***


Overheard at the Gym:

"I feel weird complimenting a girl on her snatch with her dad RIGHT THERE."

"He likes it, too."

The Bear and Weighted Pull-ups

I had another 5:40am conversation with myself this morning.

"You're awake. Get the fuck up and go to that 6am workout."
"Bed. Comfy. Warm. Tired."
"Don't give me that shit. You know damn well you can get up."
"I could go at noon."
"You always say you want to go at 6am, yet you hardly ever go. It will be a lovely start to your day."
"I was up past midnight last night."
"That's why scientists invented caffiene. Go. You won't regret it."
"But it's cold out there."
"Okay, now you're just being a pussy. Get the fuck up."


A. “The Bear” 5 rounds of 7 reps
1 rep = 1 each of:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Increase weights each round.



75-85-105-115-120(PR)

Christian gave some good advice, which was not to increase our weight too quickly. I've felt for a long time that I could do more than my previous best of 115, but the Bear is really frickin' hard. Today at 6am, I just wanted to beat that mark, but not smash it.


B. Weighted Pull-ups 3-2-1-1-1


15-25-35-45F


***

Overheard at the gym:

"Now my family is me, a Japanese dog, and another dude."
.

Back Squats and Sled Drag suicides

A. Back Squats 3-3-3

225-255-275F

Only got one rep at 275. I hadn't done squats for a while. Perhaps I should do something about that.


B. Sled Drag Suicides (20M, 40M, 60M)x3 - Men-95lb
(to 10m line and back, to 20m line and back, to 30m line and back)
Recover as needed.

:55, :55, :56

Lexi's tip about holding the ropes lower and turning around closer to the line might have shaved a couple of seconds off my earlier times, if I had done it. I'll keep that in mind for next time.

Back Squats and Half Chelsea

A. Strength = Back Squats
5-5-5 (start at 75% 1RM and increase)

I want to start doing Strength stuff again, maybe at least a couple times a week. Doing back squats didn't feel as comfortable as I want it to.

225-245-255

B. “Half Chelsea”
One round of Cindy each minute for 15 minutes
Cindy = 5 Pull-ups, 10 Push-ups, 15 Squats (no doubling for modifications, going for speed)
If your round goes over the minute, go again at the start of a new minute. Everyone goes for 15 minutes total.

I did 7 rounds on the minute and 12 rounds + 5 PLU + 8 PU. Unless I counted wrong, in which case I only did 11 + 5 + 8.