Partner workout

I can't remember the name of it.

With a partner, AMRAP in 25 minutes:

50 wallball
40 double unders
30 55 lb bell swings
20 push-ups
10 pull ups.

I was actually in a trio with James and Nathan, so we just increased all the required numbers by 50 per cent (75, 60, 45, 30 15). The good thing was that any two of us could be working at the same time.

We got five rounds done, plus James and Nathan got an extra 10 wall balls.

“The 16 Ton Toolbox”

As a team, members must accumulate to a total number of reps, calories, and pounds in the following exercises:
Pull-ups 120
Burpees 160
Rowing 200 calories
Deadlift 32000 lbs with 185lb bar

I teamed with Christian, James, and Jordan. I dubbed us "Team SexyFuck" for reasons I can't quite explain.

I came up with the idea of splitting the work into four rounds of:

-8 or 7 pull-ups
-10 burpees
-11 deadlifts
-12.5 calorie row

The advantage to this is that we were able to work in short bursts, with rests built in, because the rowing always took the longest.

We finished in 14:01. It was my fault that we didn't break 14 minutes, because the way that the rotation worked, rowing was my final station. I was the shortest guy, which is a slight disadvantage when you're rowing.

Afterward, we did a tire-dragging relay. Wow, did that suck.

If you wanna be a big dog, you gotta run with the big dogs

That was a line I used to explain why I decided to sign up for Division 1 at the Saskatchewan CrossFit Challenge.

In CrossFit, the biggest competition is within yourself. How much did I improve from the last time I did this? Did I go faster? Did I lift more?

It makes sense that those are the victories you focus on and chase, because you will see progression, and that progression will motivate you to keep coming and to keep improving. Especially when you first start out, and the WODs seem impossible and the people who can do them all as rx'd seem like impossibly athletic cyborgs.

This article from Again Faster reminds us that it's not such a bad thing to look at those around you who are stronger and/or faster than you. And, rather than accept the fact that they are better at CrossFit (or at least certain aspects of it), and they always will be... why not try to catch up?

Rather than look at the fastest guy or gal in your class and say, "She's amazing, I could never do what she's doing," maybe look at what they are doing and realize that it is possible for a human to perform at that level.

There will be times that you surprise yourself. It happened with me when I did "Helen" and you know the real reason why? I was trying to come close to Robin's score.

Look, I know there are limits to what a human body can do, and as a 33-year-old, three-or-four-day-a-week CrossFitter who likes to drink beer and eat shitty food on occasion, I might not ever get 23+ rounds of "Cindy" like James. I might not ever get a 346 on Fight Gone Bad like Franz. I might not ever run a 5K in 21 minutes like Nick.

But you bet your ass I'm gonna try.

Gearing up for the Games

Today, participants in the upcoming Saskatchewan CrossFit Games (co-organized by the Regina and Saskatoon affiliates) were invited to do two workouts, one at 9am and the other at noon, in order to begin to get used to what it's going to be like in a couple of weeks.

9am

Three rounds of:

12 x 115 lb overhead squats
12 x 24" box jumps
12 x chest-to-bar pull-ups

We were given a 15 minute time limit to do this, and each competitor was assigned someone to count our reps and make sure our form was perfect. I was lucky to have Ferrah do mine. She provided just the right amount of steady encouragement throughout.

The worst part of this was the overhead squats. Actually, getting the 115 lbs overhead with a snatch was very tough, so it actually probably helped my time in a way, because it made me more reluctant to drop it. The first set of 12, I was able to do all of the squats uninterrupted. Getting low enough without losing my balance was a big challenge. I did end up falling on my ass during the second set. Always fun.

Somehow, I managed to finish with a time of 8:18, which was the best time of the day. I attribute it mostly to Brad Flood being next to me. I was finishing my squats a bit faster than him, but then we'd move to box jumps and he was popping up and down like it was completely effortless. (Note to self: Do more box jumps) It was everything I could do to just try to stay ahead of him.

12pm

At 9am, all we knew about the noon workout was that it would involve a salt bag. I joked, "Hey, after the 115 lb overhead squats, a 45 lb salt bag will feel light."

I should have known better.

With two saltbags in an oversized army surplus duffel bag:

400m run (yep, carrying the 90 lb bag anyway you like, without using the straps).

30 clean and jerks with the bag. ("Grace")

Climb the rope and ring the bell (thankfully, not carrying the two salt bags with you.)

I was placed in the second heat, which means I had to count for one of the competitors, James, who's an absolute animal and one of CFR's most elite athletes. That's when it hit home just how frickin' hard this workout was going to be. James's weighted 400m run was faster than a lot of people's regular 400m time, but he looked like he was going through Hell on the C&Js. He finished in just over 10 minutes, which was pretty incredible. Here's a video of BrianB doing C&Js with the bag. BrianB is in awesome shape, so watching this should tell you how tough this workout was.


After ripping up my hand on a rope dismount a few weeks back, I wasn't thrilled about the idea of a rope climb. But after seeing how the other competitors did in the first heat, I figured that I probably wouldn't finish the 30 C&Js before the 13 minute time limit, so it wouldn't be an issue.

When it was my turn, I had a pretty good time on the 400m, but it was very tough to get any kind of speed on the C&Js. I was taking way too long between the reps, but James was very good at keeping me going, making me aware of the time and giving me advice on the best way to keep the bag jerkable. He said my form got better and faster as I got toward the end. Part of that was just me wanting to get done so I wouldn't have to do it anymore.

I finally got done the 30 C&Js at around 11:00, so it was time to climb the rope. I took a quick drink, chalked my hands, and got on the rope. If I was fresher, I would have tried it no-hands, but today I needed my feet, too. Although I'm not sure how much spreading my knees out bowlegged and pinching the rope between my feet really helped. When I finally got to the top, it took a fair amount of willpower to get one hand off the rope to ring the bell at 11:50. This time, I climbed down and emerged free of any hand trauma.