Team Okotoks

In teams of 4 (2 men and 2 women):
600m run by both males in tandem
25 OHS 65# by both females, each (men rest)
25 OHS 95# by both males, each (females rest)
80 burpees in 8 sets of 10, each athlete does sets of 10 in order i.e. 1,2,3,4,1,2,3,4
25 SDLHP 65# by both females, each (men rest)
25 SDLHP 95# by both males, each (females rest)
600m run by both females in tandem

I teamed with Darren, Kim Fe, and Kat for this one, and it took us 18-something.

Everything felt good, probably because there was lots of rest. I felt like I had a pretty good pace on the 600m run. I did the 25 OHS unbroken. I actually should have done them in smaller sets to make it easier on Darren, who is nursing an ankle injury.

Burpees are burpees. I can do sets of 10 pretty quickly. The sumo deadlift high pulls felt better than they usually do. I think I was getting a better shrug than I ever have before.

Heh

Courtesy of Kat.

"My Pet Rock"

Partner up and each person perform
3 rounds for time:
15 X Bear Complex -95lb/65lb
30 pull-ups
60 push-ups
400m run

The “pet rocks” are a pair of 45# plates for men, 25# plates for women. One partner holds the pets while the other does the exercise. You may switch when necessary, but they must not touch the ground. Pets hate to be left alone or worse yet dropped. If the “pets” are dropped or set down on the ground each partner must add 5 reps to the exercise they are doing.

Brief Rest

Partner Rutman Mile:
Pass the sandbag back and forth without touching the ground.

I originally did this WOD with Harlan like a year and a half ago and we only got through two rounds. It was awful, mostly due to the sheer volume of work and the requirement to hold those plates off the ground.

I've been wanting to erase the DNF off of my conscience for a long time, but the two or three times this WOD has come back up, I have not been able to go to CrossFit, much to Harlan's chagrin (although he did get paired with BrianB at least one of those times, so he actually traded up on the deal).

This time, I was able to make it, though Harlan couldn't come. Instead, I was in a trio with "The Yeast from the East" Kat and Leya. I basically did whatever Kat did at the same time as her, alternating work with Leya.

Due to a smarter way of holding the "pet rocks" off the ground (basically, squatting with the plates resting on our legs), this wasn't so bad this time. I mean, it was still absolutely awful, but it was something that we could deal with.

We were done the first part at 70:57

We rested a few minutes and headed out on the Rutman Mile. Because I didn't have a dude to partner with, I carried a 45lb sandbag the whole mile, rather than splitting the work on a 90lb sandbag. Kat and Leya split the work on their own. When we got back, the clock read 87:56

Deck of Cards Saturday

The one thing about doing this Strength programming is that I "miss out" on all the "fun" of doing the WODs that everyone else at CrossFit Regina are doing. And there have been some nasty looking WODs lately.

It's weird, but after a month of not suffering in the same way as everyone else at CrossFit Regina - even though it's my choice to do my own thing for a little while - I kind of feel left out.

(This is the part where Tracey would tell me that I'm being such a girl. Good thing she doesn't read this blog.)

Anyway, to alleviate my feelings of CrossFit loner-ism (can you tell I write things for a living?), I'm trying to hit at least one WOD a week and it's probably going to be Saturdays for the most part. Hopefully, I'll be able to retain a bit of metcon capacity, too. This past Saturday, the 10a.m. WOD was the good ol' "Deck of Cards."

Pretty simple:

Do the number of reps that the card's value represents. (Aces = 11, duh)
Hearts = Pull-ups
Diamonds = Push-ups
Spades = Squats
Clubs = Sit-ups
Jokers = 20 Burpees, and you double the reps on the card that comes next.

I was invited into a group of four with the Competition Team members Christian, Kim F., and Kat. They had all just finished the 9a.m. workout involving some kind of Tabata-related torture, so I had nothing to complain about. But Christian still was the first one done on every rep.

I can still feel it in my shoulders a couple of days later.