OPEX - C is for Chipper

VolkeFit was never the actual name of Steve's business.  He's now going by OPEX Regina, so I'm gonna call it that from now on.

A. Clean x 1 + Jerk x 3

I went up to 165. 


B1 KB reverse lunges 10/leg  x 3  - I used 25, 35, 35
B2.Ring front lean rest (basically a push-up hold)  45 seconds x 3


C. Chipper

50 cal row
25 push-ups
6 KB pull-through/side @ 30 lb
25 push-up less burpees
50 cal AB

10:56

VolkeFit: Get after it

A. Three rounds for time:

15 hang power cleans (115 lbs)
10 strict burpees

I think I finished this in under 6 minutes. 


B1.
1km run
15 power snatch (95 lbs)
50 cal on the AirDyne

9:41

rest 10 min

B2.
Repeat B1. 

9:25

I was about 20 seconds slower on the run the second time around (mostly due to mid-run daydreaming, not fatigue), but made up a lot of time on the snatches and maybe a few seconds on the ride. 

VolkeFit - Cleans/Burpees; Wall balls/Slams/DUs

1.  30 power cleans @ 115lbs.  Every minute, do three burpees.

First minute (0:00 to 1:00) - 8 cleans
Second minute - 3 burpees, 7 cleans
Third minute - 3 burpees, 6 cleans  (It was about here that I got a little more comfortable with a touch-and-go during the cleans)
Fourth minute - 3 burpees, 5 cleans
Fifth minute - 3 burpees, 4 cleans

Finished at 4:46.



2. With 5:00 on the clock:
-30 Wall Ball
-30 Ball slams
-As many double unders as possible during the remaining time.

Rest five minutes.  Repeat.

First round:
 I did 100 DUs. (Sets: 40, 30, and 30)   

Second round:
I did 83 DUs.  My first set was 50, but I couldn't get a sustained series going after that.  Then I whipped myself and got pissy. 

VolkeFit: 14.2-ish

I told Steve that I didn't want to do 14.2 as rx'd.  It calls for high numbers of C2B pull-ups and I didn't think that would do my shoulder any good. 

We subbed lower numbers of deadhangs instead. 

Warm-up: 10 minutes of AirDyne. 

WOD:
14.2-ish

Two rounds of:
10 overhead squats
3 deadhangs pull-ups (14.2 calls for equal numbers of C2B PLU instead)

Complete that within three minutes, and rest the remaining time.

Two rounds of:
12 OHS
4 DHPLU

Complete within three minutes, rest the remaining time

Two rounds of

14 OHS
5 DHPLU

Complete within... oh wait, I didn't. 

I got 8 OHS done in the third round before time ran out. 

I swore, felt sorry for myself, then completed the work for that round. 


Cooldown:
10 minutes of AirDyne. 

VolkeFit: Some quality time with the Devil's Bicycle

Went to Steve's garage yesterday and he threw together a little bastard of a partner WOD. 

Partner 1 - 50 calories on the AirDyne (a.k.a. "The Devil's Bicycle")

Partner 2 - goes through the following circuit:

• 10 "cals" (drop to a plank over a weighted ball, come up as if you're in a burpee, but bring the ball with you, bring it overhead and then slam that fucker on the ground like you mean it) \
• 5 strict burpees
• 10 box jumps (stepping down) \

Switch off every 50 calories on the AirDyne, until we get to 400. 

We got through 15 rounds of the circuit in total for the 20-some minutes it took us to get to the 400. 

Afterward, Steve showed me how to use the elastic "floss" around my injured leg and it made a big difference. 

He really knows what he's doing.  I'm happy to see his personal training sideline is growing rapidly. 

VolkeFit: "All sorts of suck"

I hit Steve's garage to see what the mad scientist of home-exercising had cooked up. 

Not for time... just for pain:  


50 cal on the AirDyne 

Then three rounds, increasing weight, of:
3 squat cleans
20 weighted lunges per leg (We used 95, 115, and 125)

50 cal on the AirDyne

3x250m sandbag runs

Buy-out: 15 deadhang pull-ups, in as few sets as possible.  I did them in sets of 10 and 5.


Thoughts:

-God, that AirDyne is an awful/amazing thing.  Three minutes or so was a nice little sprint. The fact that Steve does 15 minutes on it regularly astounds me.

-My first time doing weighted lunges with a weighted barbell.  Almost fell over a couple of times, and really had to concentrate to get through the last reps. 

"Volke Gone Bad" (Alternative title: "Reset, Enter, Enter")

CrossFit Regina was closed on Saturday so Steve hosted a Fight Gone Bad-esque WOD in his garage. 

Three five minute rounds, one minute at each station during the round.  Resting two minutes after the first round and three after the second .

• Battle Ropes (L+R=1)
• Squat Thrusters (go into a push-up position, bring your knees to your chest and your feet under your ass, kick them back out and repeat until you regret being born)
• AirDyne for calories - There's a reason Nolan calls this "The Devil's bicycle."
• Wall Balls
• Kettlebell High Pulls

My score was 399.  Of all the dudes present (Steve, Shae, Nathan, Drew) it was the worst result, which is unsurprising given those guys are a bunch of animals.   Since it was the first time I ever did this WOD, at least I can say I PR'd it. 


Overheard at the Gym Garage;

"When a new person gets on the AirDyne, it's 'Reset.' 'Enter.' 'Enter.'"

"You've also just described my lovemaking technique."

VolkeFit - Group workout

This blog needs fewer pictures of me...





... and more pictures of chicks lifting stuff...

  



... and epic workout faces.

  

                

Spring has finally sprung, which meant some nice weather for another group workout at Chez Volke. 

There were six people in total: Steve, Nathan, Nolan, Mandy, Laura and me.  We were going to go in two teams of three, but decided it was simpler if we just did it all as a group with two people going at the same time on most of the exercises, with everyone contributing toward the quota.  I don't think we timed it. 

I'm actually writing this on Tuesday, so I might be forgetting something here:

-Run around the soccer field behind Steve's place (approx 500m)

-160 burpees over bar (in sets of ten) - I did at least four sets  (40)

-120 shoulder to overhead - Guys used 135.  All the other dudes, especially Nolan, made this look far easier than I did.  I think I did four sets of five.  (20)

-120 hand release push-ups. I did two sets of 10.  (20)

-120 weighted sit-ups.  I think I did two sets of 10 (20)

-40 Handstand Push-ups. I did sets of 7, 6, and 4. (17)

-Another run around the soccer field, but we took a detour to avoid some mud (approx 600m)

VolkeFit Harbour Village Throwdown!

Smile and the whole world smiles with you. Squat, and you squat alone.

Steve hosted another CrossFit get-together in his garage on Saturday.  (Oh shit, I hope by me calling it that, I'm not getting him in trouble with CrossFit HQ.  Gotta protect the brand, y'know.)

There were 11 people taking part, I think.  We split up into teams, and I ended up on a stacked team consisting of Matt, Leya, Shae, and Uncles.  It was kind of like being a journeyman left-winger for the Moose Jaw Warriors who somehow ends up playing on the mid-80s Edmonton Oilers dynasty team.

I didn't record results, so I'll just talk about what we did. 

WOD #1

Teams of three, conga line.  Two rounds of: 

10 burpees

15 squats

200m-ish run 

(Joel, Leya and me)

This was fine.  I like doing all of this stuff.  This was the first time I ran outside in my new, minimalist Innov-8s, so I may have gone a little slower as I was more conscious of where I was stepping. 

Or maybe I was just running that slow because I haven't actually run anywhere in five months. 

WOD #2 

Teams of three, one person working at a time 

-Three minutes of OHS for max reps (95lbs)

-Two minutes of hand-release push-ups 

(Matt, Shae and me)

I think I mostly held my own on the OHS, doing a couple sets of 15.  Let's not talk about how I did on the push-ups, mmkay?


WOD #3
7-minute AMRAP:
Teams of three, one person at each station:
-Sit-ups
-20 power cleans (135 and 95lbs)
-handstand hold

(Matt, Leya and Uncles)

Score was the max sit-ups.  You switch whenever one teammate has completed the 20 cleans. And -- here's the nasty part, which I'm proud to say was my idea -- you can only work when the one teammate is in the handstand hold 

I sat this one out... which made it way more entertaining. 



If your face doesn't look like this when you CrossFit, you're doing it wrong



WOD #4

5-minute AMRAP (I think... I could have the time wrong)

Teams of three - Each person at a station, rotate when everyone's done.



Keep in mind, the camera adds a good 50-60 lbs



-20 overhead lunges - 45lbs 

-20 front squats - 135lbs

-20 kettlebell snatches - 55lbs

The front squats were a special kind of awful, especially when you (meaning me) are the last person to finish at your  station in a garage full of hyper-fit people and your team is waiting for you to hurry the fuck up, fatass so they can get back to exercising. 

WOD #5

Everyone does this, going through one at a time. 

One minute at each station:

-Wall ball

-Box jumps (20")

-Pull-ups

-Battle ropes

Battle ropes are one of those things that look not so bad, but then you do them and you are just praying for the sweet release of death. 

***

Driving with Arnold:

I saw this on Fuck Yeah CrossFit and I liked it so I stole it and put it here.