"Lynne"

5 rounds for max reps:

Bench Press  (I did approx. 75% Bodyweight - 135lbs)
Pull-ups

1. 10 and 20
2. 11 and 21  (And so Tyler thinks to himself: "Hey, I'm doing great! Maybe I'll go up a bit every round!")
3. 8 and 15 ("So much for that idea.")
4. 7 and 14
5. 4 and 12 

Total was 122. 

Dumbass

A. Bench Press 3-3-3-3


115 - 135 - 145-155- 165


B. Metcon = The “Expendable”

150 Double Unders
5 Front Squats (1/2 Body weight, for me that's 95 lbs)
5 Pull ups
10 Front Squats
10 Pull ups
15 Front Squats
15 Pull ups
20 Front Squats
20 Pull ups

I didn't exactly do it in this order, though.  I missed the rounds of 15, called "Time," then wondered how the hell I passed Jarvis who was way in front of me ("Hmm, he must of been really slow on his front squats.")

Then I looked at the whiteboard and realized I went from the 10s to the 20s. 

Dumbass.

10:58

Tyler gets run over by "Volkswagen"

A. “Volkswagen”
21-15-9
- Bench press (Intermediate weight of 135lb)
- Pullups

The rx'd version of this calls for bodyweight bench press. Well, I can't bench my bodyweight, and I certainly can't do it 45 fucking times. I actually should have swallowed my pride and gone with the beginner's weight of 95lbs, rather than the 135lb weight I used, because the goal of this is to do it fairly fast.

Then again, I generally feel it's best to go as heavy as you can and take a bit longer than blaze through with an easier weight.

This took me 12:51.

Most other people were getting this in the 5-8 minute range, so this shows how deficient I am in the bench press. (I say this, yet I probably won't do much to correct the situation. That's me in a nutshell.)

You hit a wall on the bench for this one really quick. I wasn't even midway through the 15 round when I was doing singles.


B. 30-20-10 of
Wall Ball (20lb) and Bell Swings (55lb).

I did this one on my own, it wasn't part of the day's official curriculum. It was one of several WODs from the CrossFit Ladies of Canada challenge, but I did the men's weights.

After Volkswagen, my shoulders were starting to mutiny. Actually holding the medicine ball was a challenge. Throwing it repeatedly in the air was decidedly unpleasant.

It took me 7:01

Bench Press and AMRAP

A. Bench Press 5-5-5

135-145-150.

My previous best on bench was 155, but that was a while ago and I haven't done it since. Hell, even getting 145 up was iffy.

B. 15min AMRAP:
8 Mountain Climbers (each leg is 1 rep)
8 Burpees (speed, not strict)
8 Box Jumps – 24/20″

10 rounds, plus 19 (8 climbers, 8 burpees and 3 box jumps)

By the second round, my legs were really feeling yesterday's squats.

Bench press and 5 minute AMRAP

A. Bench press 3-3-3-1-1-1

135-155-165-170 (PR, I think)-175(F)-175(F)

On the second fail, I bounced the bar pretty good off my chest because I sometimes like to do things that are both inefficient and painful.

We were supposed to do singles of deadlifts, too, but time was getting tight and I didn't want to test my back too much after just coming off an injury. Plus, I always seem to puss out on Strength days.


B. AMRAP in five minutes:
5 Chest-to-bar pull-ups
5 Burpees

Six rounds plus five C2B PLUs and one burpee.

Bench Press / "Karen"

Part A: Bench press 3-3-3-1-1-1

The good thing about bench press is that it keeps my self-esteem from getting out of hand.

3's - 135-155-165(1)
1's - 175(f)-170-175(f)


Part B: "Karen"

150 wall balls for time.

Karen: 8:15 (PR)

That's actually a hell of an improvement since the last time I did Karen. Of course, before I start puffing my chest out too much, I should keep in mind that Nolan finished two minutes faster

Strength - Workout B

Back squats - Three sets of 5 x 235 lbs

The first two sets were tougher than I'd like. The third set, I focused more and went at it a little more agressively, and it felt a bit better.


Bench press - Three sets of 5 x 155 lbs. (4,4,3)

I failed on the fifth rep on the first two sets and the fourth on the last one. This was not unexpected, since 150 was tough for me.


Deadlift - One set of 5 x 255 lbs.

I feel like my technique degraded on or just after the second rep. But I'm still walking upright, so it couldn't have been too bad.

Strength - Workout B

Back squats - Three sets of 5 x 225 lbs

Bench press - Three sets of 5 x 150 lbs (PR!)

Came very close to failing, but didn't.

Deadlift - One set of 1 x 245 lbs


Overheard at the Gym:

RHM: "Suck it, haters."

Strength - Workout B

Given what I said in yesterday's post, I decided that I was going to do some Strength work today, no matter how "fun" the WOD looked.

Aw, damn, it's Filthy Fifty. I haven't done that for a year, and my 33-plus-minute time from back then is just begging to be improved upon. Oh well, a promise is a promise.

Back squats - Three sets of 5 x 215 lbs

I continue to be amazed at how heavy this feels, when I was at one point squatting 265 for fives. It goes up, but... damn.


Bench press - Three sets of 5 x 145 lbs

Heavy. Reaching the upper limits of my capability there. I wonder if I should still be going up by five lbs each time, or change it to 2.5 lbs? Maybe I'll wait until I actually fail.


Power cleans - Five sets of 3 x 155 lbs.

Still pretty good. The hook grip hurts.


I did five snatches of 135 lbs for fun afterward.

Tomorrow's workout may involve back squats and running. Maybe I can do Filthy Fifty then.


Overheard at the Gym:
(Discussing what the hook grip has in common with a condom)
Christian: "You know you should use it, but it just doesn't feel right."

Strength - Workout B: Taking the "progression" out of "linear progression"

Back squats - Three sets of 5 x 205 lbs

After the last time out, I figured I should start a little farther back from my max than I did since this reboot. 205 was challenging but doable.


Bench press - Three sets of 5 x 135 lbs One set of 5 x 135 and two sets of 5 x 140 lbs.

Kat was spotting for me and said that 135 looked too easy. It really wasn't, but she threw five more pounds on there anyway and I know better than to say no to Kat. Hopefully Christian does, too.


Power clean - Five sets of 3 x 150 lbs.

I've been trying to use the hook grip for these. It seems to be going well.

Strength - Workout B - Here I go again

Let's try this again.

My plan is to hit CrossFit Regina four times a week. Two of those days will be Stength work, two will be the scheduled WOD.

I've also got Ultimate Frisbee at least one day a week, so that should keep me pretty busy.

With the Strength stuff, I'm starting a bit below where I was before I hurt myself in mid-March. I should be back in the swing of things in a couple of weeks.

Here's what I did today:


Back Squats - Three sets of 5 x 250 lbs

That's 20 lbs under my max. And it still sucked.


Bench Press - Three sets of 5 x 135 lbs

Five pounds under my max. Plenty heavy.


Power Clean - Five sets of 3 x 145 lbs

Ten pounds under my max. These weren't exactly light for me, but they weren't as concerning as the other two.

Bench Press x 5, GHDs, Plank Hold, Rope Climb

Bench press 5-5-5-5-5

115-125-135-145(2)-145(3)

I am weak. WEAK!!

Max GHDs in a minute: 31

Plank hold: 2:32

Hands-only rope climb from seated position: 9 seconds.

How much ya bench?

In my case, not much.

The WOD was 5-5-5-5-5 of bench presses, followed by five rope climbs and 50 leg pistols.

I had never done bench presses as part of a workout, but I knew that I can't lift a lot that way. Plus, my left arm has been a bit sore since Saturday's day of hell.

So, my lifts went like this: 95, 115, 125, 135, 140 (1). Oh yeah, I was partnered with Harlan, who was lifting 100lbs more than me.

Afterward, it was time to tackle the rope climb. I was a little apprehensive, because I'd only done it once before. That time, it really hurt my sissy hands and I think it contributed to a temporary arm problem.

The first one went fine. The second climb went even better, and I barely had to use my feet. I got to the top, rang the bell and it was time to go down.

There are two ways to go down the rope: You can drop (we have a crashpad, though it's not huge) or you can climb (which takes more work). The problem is, I'm both chickenshit and lazy. So my instincts l tried to slide down it like a fireman's pole. Well, obviously that is not something you do on a rough, coarse rope. Naturally, I skinned a good-sized chunk out of the meaty part of my palm, below my thumb.

Fuck.

Actually, it could have been way worse, so I got pretty lucky.

But I didn't get to the other three rope climbs, and it was getting late so no leg pistols, either.