Running, HSPU, DHPLU

Got to CFR late for the lunch-hour workout, so didn't have time to do the Turkish Get-Ups that were part of the day's routine. It's too bad, because TGUs are something I definitely could improve upon.

In fact, I've noticed that the more "manly" I consider a CrossFit exercise to be, the more likely I am to be mediocre or bad at it. TGUs, deadlifts, tire-flipping, sandbag loading... So, yeah, I'm a big fucking puss.

I did the second part of the WOD, which was:

4x400m run

Rds 1&3 end with max handstand pushups

Rds 2&4 end with max dead hang pullups
Round 1. 1:27 run, 10 kipping HSPU
Round 2. 1:30 run, 7 DHPLU
Round 3. 1:38 run, 11 kipping HSPU
Round 4. 1:35 run, 6 DHPLU

Weekend of Leg Death, Part 2: "The Chief"

“The Chief”

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

I got a total of 18 complete rounds, but had enough left-over reps to bring the total up to 20 rounds, plus 5 reps.

Weekend of Leg Death, Part 1: Hero WOD "Klepto"

“Klepto”
4 rounds for time:
27 Box Jumps 24″
20 Burpees
11 Squat cleans 145 lbs
26:23 rx'd.
Four rounds doesn't seem like much, but that is a lot of box jumps.

I actually sort of like WODs that have a lot of medium-weight cleans, because it makes me feel like I'm accomplishing a lot. It was sort of humbling to watch Anne-Marie, who is quite petite, busting out those box jumps like they were nothing.

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Clean and Jerks / Petranek Fitness Test

A. Clean & Jerk 3-2-1-1-1
Then 85%x2x2

3x135
3x155
1x185
1x195
1x205 (FAIL on the jerk)
1x205

Then 2x175 for two sets.

I'm sure I've done 205 before, but don't have any record of it. Maybe it was just a rack jerk. Any day you get a PR or close to it at 6am in the morning is a good day.

B. Petranek Fitness Test
For time: 500m Row
40 Squats, 30 Situps, 20 Pushups, 10 Pullups

After doing the row pretty quickly (for me) my legs were done for the squats.

Took me 4:24 which felt like forever, since Jarret was done about 40 seconds sooner. That's one second slower than I did this in 2009. Yesterday's front squats might have something to do with that, though.

Spring Fling 2011 WOD

20 ront squats 185 lb (taken from the floor, not the rack)
30 speed burpees
30 pull-ups (chin must break bar's vertical plane)

5:50 rx'd.

I wasn't sure how quickly I would get through the squats, but I did sets of 10, 6 and 4 and it was over sooner than I thought. I managed to avoid having to clean the weight too much.

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Regional Team WOD 6 and "Second Wind"

A. 10am = Regional Team Workout #6 (variation)
With a partner:
Partner 1:
20 Pull-ups and 20 Push-ups while partner holds 70/55 lb (use KB or DB)
30 Wall ball shots while partner hangs from pull-up bar
30 Lunges holding a Sandbag while partner holds 70/55 lb
40 Box jumps, alternating  24″

Partner 2 -
20 Pull-ups and 20 Push-ups while partner holds 70/55 lb
30 Wall ball shots while partner hangs from pull-up bar
30 Lunges holding a Sandbag while partner holds 70/55 lb
40 Box jumps, alternating on box – 20″

I partnered with Steve. Steve 'n' Tyler, aka Team "WOD This Way"

Took us 9:55
B. Metcon = “Second Wind”
30 Burpee Tuck Jumps
20 Bell Swings – 35/20lb Agatsu style

25 Burpee Tuck Jumps

25 Burpee Tuck Jumps
20 Burpee Tuck Jumps
30 Bell Swings
15 Burpee Tuck Jumps
35 Bell Swings
10 Burpee Tuck Jumps
40 Bell Swings
5 Burpee Tuck Jumps
45 Bell Swings


This was brutal. The bell swings, done to eye level, weren't bad but the burpee tuck jumps were.

23:17 rx'd

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Partial Flight Simulator

Today was my first WOD of 2012 at CrossFit Creekside, the completely unauthorized and woefully under-equipped rogue affiliate that primarily serves as my garage.

I didn't have a lot of time at 6am this morning, so picked a WOD I saw on the CrossFit Moose Jaw site called "Partial Flight Simulator."

Double Unders:
5-10-15-20-25-30-25-20-15-10-5

You have to pause between sets, and all sets must be unbroken before moving on.

It took me about 8:30

This was harder than I thought it would be. Plus, I had some clearance/interference issues with the rigging for my garage door, so that messed up a couple of my sets. Yes, I could have done this on my back patio or the sidewalk in front of my house, but I didn't think my neighbours should be subjected to my swearing, sweaty, dishevelled body so early in the morning. ("Swearing?" Yes. I usually whip myself pretty good at least a couple of times during DUs and there is no burpee penalty for swearing at CrossFit Creekside. In fact, swearing is encouraged.

The full "Flight Simulator" WOD has to go up to sets of 50, by increments of 5. I'm assuming they have to be unbroken. Knowing how brutal I felt by the first set of 25, I am confident I can say that there is no way on Earth I could do that.

I'm pretty good at DUs, but you'd have to be a certified fucking CrossFit Ninja or a world champion skipping master to do that kind of WOD rx'd.

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Back Squats and Head over Heels

A. Back Squats 5-5-5 We were supposed to do the same weight across the board, a bit less than the max set of five we did two weeks ago. After a less than thorough warm-up I did three sets of 5x270. For me, that was heavy as hell. Like, seeing-stars-and-kinda-dizzy-afterward heavy. B. Head over Heels Not for time: 12 Handstand push-ups - Done. I did 7 or 8 in between sets of back squats, because I had arrived late and everyone was already doing the upside down stuff and I felt left out. 10 Wall spans - I think I only did six. Considering I'm pretty decent at HSPU, these are hard for me. 8 Shoulder touches - Done, in two sets of 4. I didn't do them as prettily as Thomas. 6 Inverted toe touches - Uh... no. .

Running after Snatch

It is virtually impossible to write about snatch without the possibility of double entendre, so you kind of have to embrace it. Hence the title of this blogpost. Tonight, we did snatch, then 400m "sprints" A. Snatch 3-2-1-1-1 (full squat snatch from floor)

3x125
3x135 (I only intended to do two, but I didn't like my second rep, so I did a third)
1x150 (PR)

I was having fun with the snatch tonight. Started small, worked my way up, and it felt like my technique was pretty solid. I'd like more days like this. B. 3x400M Run, 3-5 minute recoveries
1:24, 1:24, 1:32
This was five seconds slower than my best, but that isn't so bad. It is so weird how -- when we do three runs of equali lenths, my first two times are always the same and my last one is eight seconds slower. I actually predicted that between the second and thirds runs.

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Worked out for 16 min, Ate 3 donuts & chips, drank beer

Four rounds for time of:
10 One-arm dumbbell snatches – 55/35lb (We don’t have 70/55lb)
200m Sprint

6:23


B. AMRAP in 10 min:

5 burpees
10 55lb Kettlebell swings
12 rounds plus one burpee.

Both of these felt more nasty than they looked on paper. Yet, my results were better than I expected for both of them. That is likely a result of going head-to-head with D3.

It was a UFC PPV night, so obviously I stuffed myself with chips and beer later. Oh, and Shae brought a big box of donuts and they were sitting RIGHT IN FRONT OF ME so of course I ate three of them.

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