CFR: How much ya bench? / Kettlebells and Double Unders

Bench Press – 6 reps @ 55%, 60%, 65%, 70-75%

I didn't have a recorded one-rep max bench.  I've done 165x3, so presumed a 175lb one-rep. 

 

I was also too lazy to use a calculator, so did the following:

105x6

115x6

125x6

135x6 (75% of 175 is 131.something)

 

Then, just to be sure, I did 175x1.  It was a fight, but I got it up. 

 

 

B. In 75s complete

5 KB snatch each

8-10 KBS to chest height 

Double unders for the remainder of 75 seconds (sub in single skips) 

Every 4 min for 5 rounds

 

We record the number of DUs. Here's what I got:

 

56

55

58

58 (I wanted 60 SO BAD on this but tripped up)

39 

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. 

CFR: 400m's / AMRAP

400m run with a sandbag: 2:10ish.

400m run: 1:35ish


Three-minute AMRAP:
10 box jumps (24")
15 bell swings (55lb)
30 double unders

Do this for three minutes.  Rest a minute.  Pick up where you left off.  Do it for five rounds total. Score is total rounds/reps completed.

I did 7 rounds plus 25 (10 box jumps and 15 swings. I really wanted to get a few double unders in. Twasn't to be.

.

CFR: Snatch / Clean and Jerk / Petranek

Snatch single: I got up to 155lbs

Clean and Jerk single:  205lbs


Petranek: 4:13. A PR by 3 seconds despite the spazziest kipping pull-ups ever seen by human eyes.

Basement: Two-Thirds of a 10-Minute Row

For 10 minutes:

-Row for 40 seconds 

-Rest for 20 seconds. 

Total distance rowed: 1991m 

Basement: Quick bike and row

A huge Mother's Day brunch was sitting in my stomach. I needed to do something about that.

I slipped downstairs.

Rode 2km    - 641
 Rowed 500m : 149

Then I did a bunch of tows to bar on my pull-up bar.                                                                                                                                                                    

VolkeFit: Something about Bret Michaels

I can't remember the name of the workout that Steve put on the chalkboard.  It had something to do with Bret Michaels.  It wasn't a tribute.

Here's what he had me do:

100 double unders
25 burpees (originally it was 50 wall balls, but I told him about my lingering, Manion-related leg issues)
35 bell swings
25 push-ups
2km AirDyne
1km run.

Rest 8-10 minutes.

Repeat.

I did the first round in 16:22.

The second round took me 18:11


.

Note to self: Avoid or modify Hero WOD "Manion"

It's sort of hard to find time to get to CrossFit consistently these days, so when I have a chance, I take it.

Sunday, the WOD was "Manion."

7 rounds of:
-400m run
-29 back squats (135lb)

What was I thinking when I saw that?

I didn't just flirt with the idea of modifying this WOD. No, I went further than that. I sent it drinks, I slipped it my hotel room key and texted it pictures of my junk.  What I'm trying to say is, I really did not want to do this one rx'd.

But then I convinced myself that I had to do it as is. I mean, after all, I used to do Hero WODs regularly. I'm still awesome, right?  And, heck, this one just had a bit of running and some squats that aren't too heavy.  I'm good at those things!

The problem, as it often is with CrossFit, is the math.  203 of those goddamn squats, to be exact. Hell, even if they were air squats, I would have thought this was a tough friggin' WOD.

And it was terrible.  I was hating life midway through the third round.

I finished it in 45:20, which I'm happy about.

Honestly, though, this is a WOD I will never do rx'd again.  I'm actually writing this on Wednesday, and my legs are still messed up.  Like, I wake up in pain, and descending the stairs is terrible.  I'm standing at my desk at work and the act of sitting down on the toilet was painful.  There's a difference between sore and injured.  At this point, I don't consider myself injured, just sore. Really, really fucking sore.  (But when I had the muscle strain on my hamstring, it took me a while to realize that was an injury, too.)  

While I made a couple of jokey "Thanks a lot Kim Fly" posts on Facebook, I should be clear that I'm not really blaming her or CrossFit Regina for this.  This is on me.

It was stupid of me to do this workout as rx'd, especially after a week of inactivity.  It was even more stupid of me to not foam-roll the fuck out of my legs afterward.  I did some rolling, but mostly on my back, which was immediately sore.  But that's pretty stupid, because I've been doing this long enough to know that it takes a while for the legs to really feel a shitty WOD.  

I've been CrossFitting for 6 years now.  At this point, I should have a pretty good idea of what I can do and what I shouldn't do, even if I can.

Lesson learned.  

.

VolkeFit: Cleans and Burpees

I took a week off.  I didn't plan to.  I didn't need to.  It sort of just happened. 

Back at Steve's garage, I had a nice little surprise, as my new jump rope from Rogue has arrived.  It's got a silver rope and orange handles the colour of traffic cones.  It's pretty badass. 

As part of my warm-up, I did a set of double unders.   As a matter of fact, I set a new PR with 90 consecutive.  Considering this comes one week (and only one workout) after setting a new PR of 80, and not that long after a new best of 70.  I'm pretty pleased about that. 

Today, for the workout I did:

15 power cleans (115lbs)
15 burpees
12 power cleans (115lbs)
12 burpees
9 power cleans (115lbs)
9 burpees

It took me 5:03. 

I rested for 6 minutes, then did:

12 power cleans (135lbs)
12 burpees
9 power cleans
9 burpees
6 power cleans
6 burpees

It took me 5:23.


Afterward, I did 100 burpees, not for time.  I was trying to do them in as few sets as possible.
First set: 69
Second set: 31


Then I did 2km on the AirDyne.  It took 3:00 exactly. 

Then the Wife and I went and completely undid any good we just did by stuffing our faces at I Love Sushi.

Take on Team Titan, New DU PR

For the record, I like Shae very much.  Though you wouldn't know it from what I put him through on Saturday. 

The competition team from CrossFit Regina is doing some fundraising for their trip to regionals, and held a "Take on Team Titan" fundraiser this weekend. 

For a small donation, you and a partner could challenge one of the team members in a short workout.  The team member would have to do all the work, while you and your partner (aka the "non-elites") could share. 

Warm up:
-one muscle-up

-Three minutes of Double Unders.
I had some counting issues, but think I ended up with 190. Or maybe it was 180. Off the start, I did 80 consecutive, which is a new PR for me.  Of course, when I started up again, I couldn't do more than 4 in a row until I got my groove back. 



Challenge 1:
Crystal G. and me vs. Shae.

2x200m run.  Shae jumped the countdown and took off before the "Go" but I was able to pass him.  Of course, he had to run twice as far and I didn't have to worry about pacing myself so I could sprint as fast as I could. 
20 burpee jumps over box
20 toes to bar. 

I don't know what the time was, but we beat Shae.  That's all that matters. 

It was close though.  I thought he was going to catch us on the T2B.


Diversion

Kids Burpee Race vs. Shae.  I was counting for my kids.

Because Shae tried to get the jump on me earlier, I was less strict about what constituted a "proper" burpee during this competition.


Challenge 2

Keenan and I vs. Shae

40 burpees onto 45lb plate
30 bell swings
20 wall ball
10 handstand push-ups

Keenan and I split all the work evenly, except I did all of the handstand push-ups.

For the burpees, we did them in sets of five, so we could maintain a fast pace.  The bell swings went 8-8-7-7.  Wall balls were in sets of 10. 

We won. 

As Shae lay on the floor, recovering from this workout, he was challenged by another team to do 2 minutes of thrusters. 

I, uh, may have given them that idea.  It's a good thing no one reads this blog, because I'd hate for Shae to find out.