Regional Workout #2 – Row/Pistols/Hang Cleans

Row 2 km
50 Pistols (I did these assisted)
30 Hang Cleans (I used intermediate weight of 135 lbs. rx'd is 225.)

16:30

This was surprisingly nasty. I was pretty spent by the end of it. Before the workout, I had entertained notions of maybe using 175 or 185 for the cleans. Good thing I didn't, because I'd still be there, trying to finish this fucking workout.

Took me less than 8:00 for the row, but holy crap do I hate rowing that much.

Pistols... ugh.

The cleans I did in sets of 6-4-5-5-3-2-5, I think. Harder than I thought. I wanted to avoid putting the bar down unless I had to. Later on, I really had to.


Overheard at the Gym

(Looking for a distraction during the 2k row)
Tyler: "C'mon, Harlan. Tell us a story. I mean, I can only look at Jarrett's sweet, sweet ass for so long."

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Sandbag Burpee Jackie

For time: 1000m Row
50 Sandbag Thrusters – 45lb
30 Burpees

8:30

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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.

Here comes the PAINSTORM

AMRAP 40 mins:
Run 200m
5 thrusters

The workout says to start at 30kg/20kg and add 5kg after each successful round. However, we were all like "FUCK THE METRIC SYSTEM! WE AIN'T FANCY!" and used pounds instead.

Started at 65lbs and added 10lbs each round.

12 rounds plus 3, which meansI got to 185lbs and did three thrusters at that weight. I wouldn't have got any at that weight, but Nolan gave me a tip. He told me to accelerate upward on the thruster NOT from the bottom, but once my hips broke parallel on the way up.

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Aaron is a sadist or maybe a masochist

This was described on the shiny new CrossFit Regina site as one of Aaron's two favourite WODs.

I suspect that means that it's one of his favourite WODs to inflict on people (sadist) not to actually do himself (masochist).

Five rounds of:

20 OH lunges with 45lb barbell
21 burpees

13:50

I slowed way down on the burpees in the middle three rounds, but the last one I did them pretty much uninterrupted. I finished with a time a fair bit faster than I figured I would, as I was shooting for the 15:00 range.

Back Squats and "Unlucky Sevens"

A. Back Squats  5 5 5 start @ 70% and increase
ended up at 280lbs

B. I don't know what the real name for this one is, but I call it "Unlucky Sevens"

As many rounds as possible in 10 minutes of:
7 Box Jumps – 20″
7 Pull-ups
7 Kettlebell Swings – 55/35lb, Int 35/25, Beg 25/15

9 rounds plus an extra box jump.

Snatch balance / Partition Nautical Nancy

A. Strength = Snatch Balance 3 3 3

95-115-135

Hadn't done these before. I could probably go a bit heavier, but bringing the bar back across my shoulders before the 2nd and 3rd rep was unpleasant as the weight got heavier.

I could see how this movement would help a lifter with his or her confidence about getting under the bar for squat snatches, which is an issue for me.


B. Metcon = Partition Nautical Nancy:
5 rounds of 500m Row and 15 Overhead Squats with 95/65lb
*Each round starts every 4 minutes.

Done, as rx'd. Kept the rows under 2 min and tried to finish the OHS by the 3:00 mark. Did them in sets of 10 and 5, except for the last one, which was 8 and 7.

"Pheezy" ain't easy

“Pheezy”

Three rounds for time of:
5 Front squats – 165/115lb
18 Pull-ups
5 Deadlifts – 225/155lb
18 Toes-to-bar
5 Push jerks – 165/115lb
18 Hand-release push-ups

19:24 rx'd.

Have I mentioned lately how much I love toes-to-bar? I haven't?

There's a reason.

Hearing D3 pound out the deadlifts like they were nothing was somewhat demoralizing. He's more animal than man!




Overheard at the Gym

Christian: "Are you updating the Nobody-Gives-a-Shit Blog?" .

I didn't feel very damn chipper afterward

OPT Chipper:
30 Wall Ball – 20/14lb to 10 feet
80 Double-Unders
20 Bell Swings – 70/55lb
30 Toes to Bar
50 Walking Lunges
50 Pull-ups
20 Burpees

This ruined me.

Good news / bad news

A. Overhead Squats 3-3-3-3-3

185 (PR)


B. Benchmark Girl “Helen”
3 rounds for time of:
400m Run
21 KBS – 55/35lb
12 Pull-ups

10:39. That is about a minute and a half slower than my PR. Shows what 12 extra pounds and a winter without running can do.