To Twelve and Back

Another Tuesday night at CrossFit Regina


"Thunderstruck" Warm-up

This was fun. As we jogged in place, they played "Thunderstruck" by AC/DC and everytime we heard the word "thunder" we had to drop and do a burpee.



Skipping

100 running skips - I did these unbroken.
75 double unders - This took me three or four sets, which is pretty bad.
25 crossovers -  I'm pretty sure I look awkward and spazzy when I do these, but I got through them.



To Twelve and Back

1 -> 12 <- 1="">Pullups
KB Snatch 55/35
**Alternating movements (1 pullup, 2 KB Snatch (1 per arm), 3 pullups, 4 KB Snatch (2 per arm), etc…)

This took me 13:52.  I think my technique fell to shit on the snatches by the end.  Also, my sissy hands were starting to hurt. 

  **Bonus**   I did a tremendously ugly muscle-up at some point in the warm-up portion. That brings my lifetime total to nine.  I thought about going for another one after the WOD was done, but I thought I would be courting disaster.   I'm thinking I should probably try to do at least one or two everytime I come to CFR. 

Deadlift / DHPLUs / KB Snatch

Made it to a 6a.m. workout.  On my day off, no less.  I wouldn't want to hold myself out as some sort of inspirational figure, but if you were to see me that way, I'd understand. 

A. Work up to a one-rep max deadlift

So I figured I'd do something relatively heavy, but not near my max before trying for something big. 

So I worked up to 255.  Then I put another 60lbs on the bar. (took off the 15s and put on 45s) 

In my head, it was only 305, so it was kind of discouraging when I failed it. 

I decided to try it again, then I got it up in a lift so ugly you wouldn't kiss it if it roofied you.

Later, I realized that it was 315.  For a little while, I was stoked because I thought that was a new PR. 

Nope.

Turns out, I lifted that much back in 2009.   Geez.

I was spent from getting that up -- lightheaded and my shitty leg was threatening horrible consequences -- so I didn't attempt to go five pounds heavier.   But maybe someday soon.

B.  Max Deadhang Pull-ups

I think the 500m row I did in warm-up and the deadlift was a good way to prepare.  I did 16, which is the most I've ever done.  I don't know if I've done it before, but I'm pretty sure I've never broken it.  The most I ever remember doing is 15, so I'm calling it a PR. 


C. Five minutes of KB snatch

I can't say my heart was in this one.  I sort of hate these. 

61.  The Janimal got 82.