With a partner: 1200m medicine ball run (take turns carrying ball on all runs) 30 med ball cleans (each) 800m med ball run 30 wall ball (each) 400m med ball run 30 med ball push-ups (each) 200m med ball run
I've never done more than 40 unbroken DUs, so I didn't have any illusions of besting that by 50 percent four times in a row. I did hope to do the WB unbroken, but knew that would be a tall order.
As it turns out, I did two of the rounds of WB unbroken, and each of the DUs in three sets. This was a tough one, and I don't think anyone got the rx'd star. BrianB did the WB unbroken, and Paul did the DUs unbroken, which are both pretty impressive feats on their own.
50 Pull-ups 400m Run 21 95lb Thrusters 800m Run 21 95lb Run 50 Pull-ups
There was snow in the back lane and a cold Prairie wind blowing, so trainer Paul started to write the substitute rowing version on the whiteboard.
Fuck that.
"We're running!" I said. Everyone agreed. Even the guest CrossFitter Paul from Edmonton who was running in those Vibrams (fixed)Five Fingers things that are basically like gloves for your feet.
The runnng in the cold air was pretty shitty. The thrusters were tough, and the last set of pull-ups were brutal.
Time was 19:37.
As far as I can tell, this was only the second time I've done "Daniel" and the first time was back in July of last year, which was about two months after I joined CrossFit.
Hero workouts are named for fallen soldiers and are designed to be, as CFR trainer and UFC fan Paul says, "superhuman."
Five rounds for time of:
12 Deadlifts 9 Hang Power Cleans 6 Push Jerks
The prescribed ("rx'd" in CrossFit lingo) weight on this is 155lbs. The "intermediate" weight is 135lbs. I'm probably at the bottom end of the intermediate scale in most things CrossFit.
I'm sure glad we did the HPCs recently. When I first saw this, I was harbouring delusions of doing it as rx'd. HAH! I've only done one 155lb HPC in my life, so 45 in one workout might be a bit much.
Then I thought I'd do 135, but Paul psyched me out by saying that another trainer Chris T. did it at that weight and it was really tough on him.
Chris = much stronger than I and with better technique.
I warmed up with 95lbs, and it felt fairly heavy on the HPCs, but I knew I could do more. I was originally set to go with 115lbs, but at the last second, I threw a couple of 5lb plates on the bar to get it up to 125.
That was probably a good weight. I may even have been able to do the WOD at 135, but it would have doubled my time, and I had to do some f**king wall balls. As it was, I was still the last person finished. Toward the end, I was doing it more efficiently than at the start. I would do 11 deadlifts, set it down, do one deadlift and 8 of my HPCs, set it down, HPC it, then do the push jerks.
16:59.
151 wall ball (today's and tomorrow's) doing 10 per minute. Harlan and Mark just did that instead of the workout, and they caught up. I think Harlan did 900 WB in two days that way. The guy is a monster.
This is basically a workout journal that I use to keep track of my workout results. I started Sissy Hands in 2009, a few months after I started going to CrossFit Regina. I find this is better organized and more convenient (for me, anyway) than a notebook. I'm under no illusion that this blog would be interesting to anyone else, except perhaps for the people I work out with.
These days, I work out when I can at B Squad Fitness , the Regina Boxing Club and OPEX Regina. I regularly do workouts with my buddy Nickin my basement or one of our garages. When motivation strikes, I also exercise on my own as a weird grunting loner.
I'm not an elite athlete or a certified fitness professional. I'm just a dude who learned that exercise had a place in my life, and then became less fat and weak than I was. However, I still binge on crappy food and skip workouts more than I should. Yes, I really do eat 7-11 nachos on a semi-regular basis.
If you came to this blog because you're a spambot, please achieve sentience and then die painfully. At the very least, don't leave a comment on my posts.
To see me write about stuff other than burpees and pull-ups, you'll have to follow me on Twitter
Annie: 8:04, (Feb. 24, 2012) Previous was 8:53 Angie: 22:25 (Nov. 18, 2009) Barbara: 3:39, 5:20, 5:54, 5:32, 5:28 = Total work time of 25:45 (Dec. 22, 2009). Previous was 26:44 total work time on Sept. 9, 2009 Christine: 13:40 w/185lbs (Aug 1, 2012) Cindy: 17 rounds plus 5 PLU + 10 PU + 4 SQ (Nov. 30, 2009) Diane: 10:47, with 185lb DLs and kipping HSPU (August 24, 2009) Elizabeth: 12:49 (August 4, 2010) Fran: 4:50 (Sept. 14, 2012) Previous 5:03 (Sept. 10, 2010) GI Jane: 18:25 (Sept. 29, 2009) Helen: 9:24 (Sept. 27, 2010). Previous: 9:42 (Aug. 31, 2009) Isabel: 6:45 (Aug 22, 2012) Previous: 8:16 Jackie: 8:16 (Dec. 12, 2011) Previous: 8:35 Karen: 8:15 (October 22, 2010. ) Previous: 9:55, (June 17, 2009) Kelly Overboard: 33:17 (Dec. 2009) Nancy: 15:47 (Nov. 11, 2009) Rhiannon: 420 (Dec. 30, 2014) Tabata This PLU, PU, SU, SQ: 333 (Dec 10, 2011) Petranek Fitness Test: 4:16(July 22, 2013) Previous 4:23 Filthy 50: 31:33 (July 2, 2012) Previous: 33:14 Fight Gone Bad: 318 (Sept 26, 2009) Previous: 291 (July 18, 2009), 256 (Sept 27, 2008) Bear: 130 lbs. (May 16, 2012) Tiger: 14 rounds + 5 DL + 1 HPC (Oct 20) 400m run: 1:17 (Nov 16, 2009) 800m run: At CrossFit Regina 2:57 (Nov 6, 2009), On puddle-spotted Usher track 2:55 (May 26, 2012) 1km run: 4:01 (Sept. 3 2010) Previous: 4:17 (May 15, 2010 - post-workout) 5km run: 24:55 500m row 137.7 (Oct. 18, 2011) 1km row: 3:30. 2 (Nov. 16, 2010) 100 calorie row for time: 5:34 (Oct. 10, 2015) Consecutive Kipping Pull-ups: 33 (May 4, 2010) Consecutive Deadhang Pull-ups: 16 (Nov. 9, 2013) Consecutive Double Unders: 98(Nov. 5, 2014) CrossFit Total: 705 (Dec. 7, 2009) Bench Press: 190x1 (April 7, 2015) 165 x 3 (Aug. 17, 2012) 155 x 5 (July 12, 2010) Deadlift: 315lbs x 1 (Dec. 7, 2009) 295x5 (Jan. 8, 2013) PowerClean and Jerk: 215lbs (July, 8, 2013) Squat Clean and Jerk: 205lbs (Jan 14, 2013) Power Clean 225 x 1 (Jan. 19, 2013) 205 x 3 (Sept 10, 2012) Hang Power Clean: 175x3, 205x1 (July 5, 2011) Squat Cleans: 185lbs x 3, 205lbs x 1 (June 11, 2012) Power Snatch: 165 (May 26, 2012) Hang Power Snatch: 135lbs x 3, 155lbs x 1 (Oct. 24, 2011) Squat Snatches: 135lbs x 3 (April 23, 2012) 150lbs x 1 (April 23, 2012) Back Squats: 280 x 5 (June 20, 2012), 290 x 3 (March 14, 2012) 300 x 2 (March 6, 2012) 310 x 1 (Oct. 25, 2012) Front Squats: 225 x 5 (Jan 10, 2012) 225 x 3 (May 11, 2011), 255 x 1 (Sept. 12, 2012) Overhead Squats: 165lbs x5 (July 13, 2011) 180lbs x 3 (Feb. 3, 2012), 190lbs x 1 (May 14, 2012) Push Press 190 x 3 (Jan. 8, 2013) 200 x 1 (Jan 16, 2013) Rack Jerks 195 x 2, 215 x 1 (Oct, 2011) Shoulder Press: 135lbs x 1(Nov 4, 2011), 130 x 5 (May 10, 2010) Weighted Pull-ups 55lbs x 2 Total Muscle-Ups (Lifetime): 32 (Most recently: 2 on April 23, 2015.) 30 Muscle-Ups, Vol. 2 Start Date:April 23, 2015
World-Class Fitness in 100 Words:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc hard and fast. Five or six days a week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
