CFR: More Spring Fling prep

Rankin and I met to discuss strategy and work on fatbar cleans

Unfortunately, I can't disclose more than that.

Basement: AirDyne sprint intervals

It was one of those times where I didn't have a solid plan of what I wanted to do.  Then plans changed after I got on the bike.  

First, I thought I would try to do five minutes at 300+ watts.  After a minute, I realized that was not going to happen, so I stopped for 30 seconds.  I did another minute, then rested.  After that, it was 30 second intervals until the end of the arbitrary 10 minutes I decided I was going to bike.   

Here's what it looked like: 

60 secs bike higher than 300 watts

30 secs rest

60 secs bike higher than 300 watts

30 secs rest

30 secs bike

30 secs rest

30 secs bike

30 secs rest

30 secs bike

30 secs rest

30 secs bike

30 secs rest

30 secs bike

30 secs rest

30 secs bike

30 secs rest

60 secs bike.  

CFR: Spring Fling Prep

CrossFit Regina released the WODs for Spring Fling V.

Rankin and I met to test the waters on a couple of the workouts.

WOD 1: 5 min to find a max axle bar squat clean and push press x2

The tricky part about this one is that the teams only have a total of 5 minutes, and that the weight on the bar can never be reduced.  So the first guy has to end at a number that the second guy starts with.

Rankin is stronger than me, so this should work out okay.  The number that I can confidently hit is a good starting point for him.



WOD 2: Five-minute AMRAPs

Five-minute AMRAP of:

• 200m row
• 10 burpees over ERG

One minute rest.

Five-minute AMRAP of:

• 20 double-unders
• 10 bell swings (55lbs) 

Basically, we just have to hit this one hard and fast. Rankin rowed. The burpees over the ERG were surprisingly quick for me (assuming I was counting correctly).   Transition time is going to be key in this one.

In the second part, the DUs were easier for me than the swings were for Rankin, so we switched up.  During the actual competition, we may switch back.



After the WODs, I did a single muscle-up.


Here's WOD 3, which we'll play around with on Thursday:

Five rounds for time (12min time cap)

12 power snatch (95lbs)
12 pull-ups
8 20-foot lengths of a sandbag lunge (each partner does four each)

Athletes may divide reps on the snatch and pull-ups as much as we want.

5 rounds for time (12min time cap)

12 power Snatch (95/65)

12 Pull ups

8 lengths (20′ lengths) of a sand bag lunge (45/20) – 4 each

 

In teams, you will complete 5 rounds of the above. Athletes may split reps and exercises (only snatch and  pull ups as they wish with only one athlete working at a time) each athlete must do lunges. 

VolkeFit: Bringing Sexy Back (Squats)

Warm-up

2km on the AirDyne


Workout

A.  Work up to a heavy (not max) triple

God, it's been so long since I squatted.  I started at 185 and went up in 10 lb increments. 

I went to 245x3 and decided to stop there. 


B. AMRAP of 75% of A. 

I used 185lbs.  I did 17 reps, which was more than I was expecting.  There were periodic rests (with the barbell still across my shoulders.) 


C.  Double unders and burpees

50 DUs
10 burpees
40 DUs
10 burpees
30 DUs
10 burpees
20 DUs
10 burpees
10 DUs
10 burpees

My legs were pretty tired after A and B,  so this was a bit of a debacle.

In the first set of DUs, I failed after every ten reps.  It didn't get much better in subsequent sets,

In the end, I finished in 8:38, which is way slower than I would expect of myself. 

Basement: 10 minutes of AirDyne

I've got a head cold and had just eaten some popcorn chicken from KFC.  No records tonight.

165 calories.

Basement: Rowing sprints

500m x 5, resting about three minutes between.

1:41
1:41
1:48
1:49
1:47

VolkeFit: This is why I don't have abs like a Spartan

Warm-up

30-20-10

• AirDyne calories
• Burpees (strict)

Workout

"300" 

Pullups - 25 reps 
Deadlifts with 135lbs - 50 reps 
Pushups - 50 reps 
24-inch Box jumps - 50 reps 
Floor wipers (135lbs) - 50 reps 
1-arm 35lb Kettlebell Clean n Press - 50 reps 
Pullups - 25 reps

I started strong but started sucking pretty hard by the time I got to the push-ups.  

There was some confusion on the floor wipers (L+R=2, not 1) which became a huge relief when I found out what it really was. 

18:20.  In Spartan days, a time like that would have got me kicked into a pit.  

CFR: Rockin' Robin

Warm-up 

30-20-10 of:
Bell swings
Sit-ups

Not for time.  I did each set unbroken.



WOD

"Rockin' Robin"

Three rounds for time of:
1 rope climb from seated
10 clean and jerks (135lbs)
100 double unders

I finished in 15:40

Judging from the other times on the board from today, I'm happy with this.     Most times were 20-plus minutes,  I wonder if that was due to some congestion at the climbing ropes? Or maybe they did a different WOD.

I didn't feel like I was going that fast.  Actually, I deliberately didn't blast through my clean and jerks on the first round, not wanting to burn myself out for the DUs and the rope climbs.

I finished the first round in about 4:00.

The second round was tougher.  I almost failed on the rope climb.  The clean and jerks felt like they took forever, and I think I had a couple of premature fuck-ups on the double unders. It took me more than 6:00 to complete the round.

I took a good 30-plus second rest before attempting the third rope climb.  I didn't want to climb halfway up and then fail, wasting energy and time.

The third rope climb went easier than the second.  The clean and jerks seemed to go faster, after Leya told me to not bother with the split jerk and just do a push jerk instead.  She also gave me a good tip about my breathing.  Basically, I was treating the 135lbs like it was 175lbs and it was slowing me down.

The double unders were okay.  I think I did them in sets of 36-34-30.

Basement: 10 minutes of AirDyne

Ummm... That's it.

181 calories.  A new PR.

Garage WOD: 400m runs, pull-ups, and box jumps

I needed to work out tonight. I also had a lawn that needed weeding, so hitting the gym was out. My garage is right there and I used a WOD adapted from a recent one on the CFR website.  I switched out the burpees for box jumps because my garage floor is gross.

Four rounds:

400m run (approximately;  I ran around my block)
15 pull-ups.
15 box jumps 24".

Rest three min between rounds.

My times were:
3:22
3:24
3:34
3:33

I did kipping pull-ups, focusing on form with the intent of not bothering my shoulder, so minimizing the swinging on the horizontal plane.