Basement WOD: MU Prep, AirDyne, 1km Row

Warm-Up

Three sets of:
5 deadhang pull-ups
5 ring dips


WOD

10 minutes of AirDyne:

I did 171 calories and "travelled" 3.40 km. 

That's marginally better than the previous best time I posted so far.  

Instead of having the watt measurement around 185 early on, I did my best to keep it above 200.  I was shooting for at least 225, but that got harder as time went on.  I did dial up the intensity in the last 90 seconds or so, but it was probably not quite as hard as earlier efforts when I expended less energy earlier. 


Bonus Nastiness

1km row. 

3:48. 

Close, but no PR: "Power Elizabeth" / 500m row for time

A. “Power Elizabeth”
21-15-9 reps for time of
Power cleans – 135/95lb
Ring Dips
20 minute time limit

I did this in 7:26 which I THOUGHT was 18 seconds better than my best recorded time. But I just checked and the best time I've done this in is 7:22, not 7:44.   So I was actually four seconds slower than my PR. 

Fuck.  Normally I wouldn't be that bothered by it, but today it annoys me, because I went into the WOD trying to beat the 7:44 and let up during the final set of dips of the WOD when I knew I would. I'm sure I could have found five seconds or even a bit more.


B. KB snatch practice, various weights up to 55/35lb

I still hate these.



C. 500m Row for time

1:37.9  

This is darn close to a PR.   I thought my PR was 1:36, point something, but I can't find any evidence that I've done this faster than 1:37.7.

So, again I'm a little disappointed in myself that I didn't push (or in this case, pull) just a little bit harder. 

I tried a new technique of not bringing the handle as far forward as I could.  It seemed to make a difference.  I was on pace for a 1:35/500m time for a good chunk of this sprint.    

Hang Squat Snatch / Ridiculously long 6 a.m. Metcon

6 a.m., baby. 6 A-motherfucking-M.

A. Hang Squat Snatch 3-2-1-1-1

95-105-115-125-130(F)-130. These are sort of fun, but then I'm not using a bunch of weight. I prefer singles to catching the thing on the way down. What can I say? I've got SISSY HANDS.


B. Metcon. Should've been called: "You know we have to go to work this morning, right?"

800m run or 1000m row
10 rounds of 10 pull-ups and 10 ring-dips
800m run or 1000m row

Something's going on with my left foot. It may have to do with the fact that I jumped out of a tree yesterday (don't ask) from a height that was probably unwise.

Anyway, it became apparent in the first half of the 800m that it would be unwise to continue running on it.

So I did a 400m run/500m row at the start and a 1000m row at the end.

Can I just say that 100 ring dips is a lot of fucking ring dips? Because it is.

A lot.

Of fucking ring dips.

My total time was 30:04, I think. I never actually looked at the board, but Harlan had yelled it out.

3 x 1km runs: Tyler demonstrates self-awareness

Okay, I'm gonna get really preachy. Possibly even hypocritical

I'm not a big fan of picking and choosing WODs. I believe it's sort of against the CrossFit philosophy to skip the Workout of the Day chosen by the coaches in favour of a previous day's workout unless you have a valid reason. (Worse yet are the people who choose to NOT GO TO THE GYM AT ALL because they don't like the WOD. Please don't do that. It's way better to trade WODs than not go at all.)

Valid reasons for trading WODS include, but are not limited to:
-an injury you are working around
-the WOD will negatively affect your ability to participate in an upcoming athletic event (ie. if you've got a Frisbee tournament Sunday, you may not want to do 800m sprints or boatloads of squats on Saturday and burn out your legs so you can't run.)
-you REALLY want to do the previous day's WOD because it's a benchmark like Fran against which you've been wanting to measure yourself.


Non-valid reasons include, but are not limited to:
-It's a WOD that you don't particularly like.
-It contains a skill or exercise that is a goat (all the more reason to fucking do it)


Here's where I get a bit hypocritical. I've broken these rules in the past, though not often, and me writing this could be considered my pledge to not do so again.

I bring this up because I was considering trading WODs today. When I saw that the WOD today at CrossFit Regina was a 5km run, I started planning to do yesterday's insane metcon, figuring the squat cleans were out of the question because it would take too long, given that I was working out on my lunch hour.

My thinking was that I need to get my still-substandard cardio up back up to snuff, and it's the shorter, intense WODs that would better prepare me for Saskatoon.

Fortunately, Robin had a plan in place for the folks competing in Saskatoon. CrossFit Regina is particularly good at adapting the WOD schedule for upcoming events.

Our special WOD was:

3 x 1km runs, resting five minutes in between.

Also, three sets of 10 ring dips, unbroken. (Synergy is hinting that rings are going to play a significant part in the Bridge City Beat Down WODs.)

Now, for some reason when I do runs like this, my first two times seem to be the same and my third time is a bit slower. The same thing happened the last time we did 800m sprints.

Run #1: 4:30
I actually thought to myself, "I bet I run the same time on Run #2."


Sure enough...

Run #2: 4:30

Robin noted: "That's consistent. Try for the same time on your third."

I replied: "Nope. I will be slower by 14 seconds, even though it will feel like I'm running harder."

Run #3: 4:44
I am Nostra-F'N-damus.

Last time I did 3 x 1km runs, my times were 4:14, 4:14 and 4:16.

So that's a noticeable decline. I was running straight into a strong wind during one of the longer stretches, but I don't think that is the sole or even primary reason for the decline. I could have pushed myself harder today, because I seem to recall running like zombies were chasing me back in June. That day, if I remember correctly, was a nice, cool day with a spitting rain. Today was hot, dry and windy so that may have been a bit of a factor.

But the truth is, despite the fact that I'm probably 10 lbs lighter than I was in early June, I'm simply not as fit as I've been in the past.

One thing I didn't do, which I should have, was refer before the WOD to the last time I did 3 x 1km runs, because it might have given me something to shoot for. Then again, when you're out there running, you don't have a really good concept of time and carrying a stopwatch is not something I would do.

Oh yeah, the ring dips. I had done one set of 10 unbroken ring dips before the runs and I did the other two afterward. Actually, I was a bit surprised I was able to do it. Ring dips are gonna need a little work before Sept. 10.

"Surprisingly Brutal"

That isn't the official name, but it's how Nolan described it.

Three rounds for time of:

20 wall balls
15 hang power snatch (75lbs)
10 ring dips
400m run

Took me 14:42

Ring dips / front squats

A. Four strict ring dips per minute for 15 minutes.

I tried to do these mostly without kipping, but then they got really hard. At ten minutes, I cut back to 3/min and then at 12 minutes in, it became 2/min. I may have done three in the last minute.

B. 20 x front squats, using 87% of your one-rep max, in as few sets as possible.

Using 195lbs, I did sets of 8-8-4.

Elizabeth, plus Tabata

“Elizabeth” for time
21-15-9 reps of:
Cleans 135/95lb
Ring Dips

Took me 12:49 as rx'd. Considering that's more than a nine-minute improvement over the last time I did this, I'm pretty happy about it. Basically, it's a result of me that me getting over my fear of 135-lb cleans following the strength work that I've been doing.

That's not to say there isn't room for improvement here. I still took too many breaks during the cleans and my ring dips could be better. But I'm in a really good mood (about this WOD and some other stuff not related to CrossFit) so I'm not going to dwell on the negative for once.

Speaking of negative, we also had to do a Tabata mash-up with pull-ups and 20" box jumps. Tabata is alternating exercises, 20 seconds of work, 10 seconds of rest.

Here's how it went for me:

12 PLU
rest
11 BJ
rest
9 PLU
rest
11 BJ
rest
7 PLU
rest
10 BJ
rest
5 PLU
rest
9 BJ
rest
6 PLU
rest
10 BJ
rest
5 PLU
rest
8 BJ
rest
6 PLU
rest
12 BJ
rest
8 PLU
rest
11 BJ

Total: 58 pull-ups and 82 box jumps for a combined score of 140.

Tabatas... they're just awful. 15 minutes after I was done the workout, I still felt like I might puke.

"Ride the Lightning"

5 rounds for time of:
200m medicine ball run – 20/14lb
9 Ring Dips (4 for women)
12 Pull-ups
15 Wall Ball – 20/14lb

In my case, it was more like being "Raped by Lightning." Man, that was awful. I worked out beside Kelly, and kept up with her until the third round of ring dips. She ended up finishing a whole round in front of me, and that's not just because women had to do fewer ring dips. I was sucking wind early in the second round.

Time was 20:45.

The good: I did my last two sets of wall balls unbroken. Hey, I realize that's not a momentous feat, but I'm trying to stay positive here, okay?

The not-so-good: Plenty of things to choose from, but I'm going to have to go with ring dips. After taking them down for the winter, I am putting my rings up in CrossFit Creekside TONIGHT.

"Another Chipper"

For time:

1500m row
50 power cleans (65lbs)
25 ring dips
50 wall ball
25 GHD sit-ups
The rowing and wall balls were the toughest part of this one. I was sort of dreading the dips, but they went okay. I would have liked to string together more cleans in a row, but I was also trying to keep my form good.

Time was 17:02. The last time I did this was back in January, and it took me 20:05 with assisted ring dips.

As I mentioned, I couldn't string together too many wall balls in a row. Harlan was training today and at one point he said, "C'mon, you said yourself [on your blog] you're taking too many breaks."

Well, that'a a good point, actually. Still, there's nothing like someone throwing your own words back in your face at 6:30 in the morning.

If any other trainers or CrossFitters are looking to motivate me mid-workout by reiterating something I've said on either blog, here are some approved suggestions (by putting them here, they have technically been on the blog):

"Tyler, you are both witty and handsome."

"I had heard you were Saskatchewan's sexiest blogger, but I never believed it until now."

"I never realized someone could wear Lululemon gear and still be so uber-manly."

"All those people who finished this quicker than you were probably cheating."

"You are so awesome."

Overhead Squats and Ring Dips on the Minute

OHS 5-5-3-3-1-1-1

135-145-155-160(2)-160-165(f)-165

Ring dips: 8 min plus 3

Ring Dips/Box Jumps/Double Unders

I would have liked to do the benchmark "Helen" again at CrossFit Regina last night. There were a lot of people were getting PRs after a month of Paleo dieting, including Tracey, who shaved two minutes off her time from a month ago. But with the games on Saturday coming up, I didn't want the bell swings in Helen to re-aggravate my back, which is still bothering me a bit from the sumo deadlift high pulls on Saturday. Though, part of me wonders if sitting in an office chair is doing more damage than anything else.

Instead of Helen, I rolled out to CrossFit Creekside to do a made-up workout.

For time, five rounds of:

7 Ring Dips
15 Box Jumps (24" box)
25 Double Unders

I chose dips because it's something I need to work on, and to go Level 1 at this weekend's games I'm going to need to work on them. Plus, I bought the rings, I better use them.

With the way that Robin has been including double unders as a "Games Bonus" following workouts lately, it doesn't take a genius to suspect that DUs are going to be part of one of the workouts. Unfortunately, I have let my DU skills slide. I used to include them as part of my warm-up, but have slacked off. I figured 25 is a good reasonable number, but hard enough to get to if you're already fatigued from box jumps.

My time was 13:50. This is another one of those cases where I think doing the workout solo resulted in me not pushing myself as hard as I would if I was trying to keep up with (or ahead of) someone.

25 ring dips

Tonight, it took me 3:45ish. I did 10 straight off the bat.

"Elizabeth"

For time:

21-15-9
135lb cleans
Ring dips

Sometimes, you gotta get humbled by the CrossFit gods. This WOD combines two of my weaknesses into one neat little package. But I guess you can't get better if you don't try, right?

It took me 22:11.

I definitely wasted too much time between reps, especially on the cleans. I'd do one, ditch it, and have to re-psych myself up for the next one. I'm still a little freaked out by the 135lbs. Going in, I knew it was going to take me a long time, but I could have increased my intensity level. I'd like to try this again in a month or so.

This is one of those times I wish I hadn't looked on YouTube for an example video, because I see a bunch of dudes with 5- and 7-minute times.

Afterward, we had to do 6 x 15 Double Unders. The 15s had to be unbroken, or you start that set again. I managed to do them all unbroken. For people who did that, they then have to do a bonus set of max DUs. After a couple of "warm-ups" of 2 and 3, I managed 16.

Overheard at the Gym...
Tyler, the last one to finish his workout, is the last one packing up to leave.

Franz: "Alright, get out of the gym. I want to get home. I've got a beautiful woman sleeping in my bed."

Tyler: "Don't you live with your aunt?"

25 Ring Dips... and then another 25

On days I don't go to CFR I am going to work on my ring dips.
Tonight, I started slowly, with 25 for time. It took me 5:30, which is fucking terrible.

I walked the dogs (not for time), then gave it another shot. On the second go-round, it took me 6:35.

I just checked the CrossFit Regina website and tomorrow's WOD is "Elizabeth" (21-15-9 ring dips and 135lb squat cleans) which is gonna suck.

"B-1"

Three rounds of:
400m
21 bell swings (55lb)
15 knees-to-elbows
9 ring dips

I went out to the completely unauthorized and woefully underequipped rogue affiliate CrossFit Creekside (aka my garage) for this one, as we had plans in the evening. I don't have a kettlebell, so I put 55lbs on a dumbbell. For the 400m runs, I just ran around the block, and from what I remember when I measured it via Google pedometer (that word always makes me thing of a machine that can detect pedophiles) think it's closer to 450m. Also, as discussed, my pull-up bar, "Harley," has a slightly wider diameter than the bars at Crossfit, which made maintaining the grip on the K2Es a little harder.

Working out by myself, I find there's definitely a different vibe than being in a gym full of people. I try not to get too competitive, but for me it is helpful motivation to try to catch up to (or at least not fall too far behind) someone, or to try to stay ahead. It sure reduces the amount of time I spend on breathers and pushes me to push forward when my body is just begging for a few more seconds of rest.

This was the first workout I ever did with unassisted ring dips, though by the end, there were a few on which I probably didn't get enough extension to pass muster. That's one area I still need to keep working on.

Time was 19:56.

Ring update

I haven't done a full-fledged workout on the rings yet, but I occasionally wander out to the garage and mess around with them a little. So far, I have done 6 consecutive ring dips and a 64 second support hold.

If ya like it, then you shoulda hung some rings from it

I just hung my brand spankin' new Rogue Fitness rings in my garage.

Time to start getting serious about dips and working toward a muscle-up. The latter, I figure, is a long-term project, but I am not in any rush.

120 Pull-ups and Assisted Ring Dips

The official workout was 30 muscle-ups for time. Sub is four pull-ups and ringdips for every MU.

I can't do ringdips (gotta work on those) so I did them assisted.

24:20.

It's day 69 of the Wall Ball Challenge so I did those, plus half of tomorrow's.

104 WB