Queensland Australia Sectional WOD #2

After yesterday's Strength work, I wanted to do a CrossFit WOD today and this one is perfect in that it is only 10 minutes of work and shouldn't mess me up too bad to do strength stuff on Thursday or Friday.

10 mins max reps, consisting of the following stations:
4 minutes – Thruster 110/77lb
3 minutes – KB Swing 55/35lb
2 minutes – Muscle-ups
1 minute – Burpees

People like me who cannot do muscle-ups, sub 10 pull-ups. That means I don't get the RX’d star, which is sort of a bummer. I've been meaning to get an MU tutorial, seeing as it's my other major CrossFit goal for the year. The problem is that the Strength workouts take at least an hour, so time is sort of an issue. I should probably just carve out some time to work on some muscle-ups when I know Aaron or Robin is going to be there, and after I've done some work on that, I could do a brief metcon as well. Perhaps I'll try to work that in next week.

Athletes move from one station to the next at the end of the allotted time without rest.

My results:

35 thrusters
43 bell swings
20 pull-ups (equal to 4 MU for the purposes of scoring)
14 burpees
____________96 total. I thought I could break 100 on this. I spent a little too much time trying to catch my breath. Still, I felt pretty good about this. Not necessarily because the result was all that impressive (it wasn't) but just having done it.

Either that, or it just might be a nice day out and I had an extra dose of Vitamin D this morning. Life is good. Go out and hug someone.

Strength - Workout B

Back squats: Three reps of 5 x 265 lbs

Tough. This was my one-rep max the last time I did the Total.


Bench press: Three reps of 5 x 135 lbs

It felt pretty good, but the fifth rep on each of the last two sets was heavy.


Power cleans: Five reps of 3 x 150 lbs.

Felt good.

Strength - Workout A

Back squats - Three sets of 5 x 260lbs

Each rep was a struggle. On the second rep of the first set, I had a bit of a balance issue.


Shoulder Press - It was supposed to be three sets of 5 x 125lbs

I failed in each set. First set, I completed three reps; second, four reps; third, two reps.

I'm not sure if it would have made a difference, but my shoulders were still feelin Tuesday's Chelsea WOD. I will repeat this weight the next time I do shoulder presses.

Deadlift - One set of 5 x 295lbs

This was the one that I worried about the most. I got it. My grip was a little sketchy on the later reps.


So, I had sort of planned on stopping with the milk. I'd like to lean back out and see if I could maintain my strength gains. But I think I'm going to keep with it for a while.

Tracey is gonna be thrilled.

Chelsea "DAMMIT!!"

Benchmark Girl “Chelsea”:
“Cindy” on the minute for up to 30 minutes
Cindy = 5 Pull-ups, 10 Push-ups, 15 Squats


Start a round of Cindy on the minute and keep going until you can’t complete the round within the minute. Continue doing rounds of “Cindy” until 30 minutes is up.

The problem with Cindy has always been the push-ups. They burn out your arms FAST. I didn't participate in the push-up challenge that CFR is doing this month, but I may do one on my own starting April 1.


I only got 7 rounds on the minute. The "DAMMIT!!" in the blog post title quotes my reaction upon falling two squats short of eight rounds. It was really ignorant of me to do, because there were CrossFit Kids in the gym. I was extremely pissed off and disappointed in myself, but that's no excuse. I've reigned in my swearing at home and at the gym a fair bit, but I still have work to do.

Then, I wallowed in self-pity for a good minute and ended up with 14 rounds at 20 minutes, which I don't regard as a real Cindy score because of so much resting during the early part, when you're fresh. For example, BrianB did Cindy on the minute for the entire 30 minutes, but his real Cindy score would be higher than 20 if he didn't spend 30 seconds of every minute resting.

After 30 minutes, I got 19 rounds, plus 5 pull-ups, plus 4 push-ups.

Strength Workout B

Back squats: Three sets of 5 x 255lbs

I would say that this felt very heavy, and failure was a real possibility. But slightly less so than last Wednesday at 250lbs.


Bench press: Three sets of 5 x 130lbs

Feelin' good. I need to remember to pay attention to my back (to arch it) and my feet (keep the heels flat).


Power cleans: Five sets of 3 x 145lbs.

Just fine.

How many sets for 100 pull-ups?

We had to do 100 pull-ups, for time.

The catch was, every time you drop off the bar, you have to do 10 thrusters with 2 x 35lbs dumbbells

As rx'd in a seemingly endless 22:43 or something.

Sets of 25-15-11-11-12-8-12-8, and, of course 70 thrusters.

If you add them up, you'll see that I did 102 pull-ups. That's because I can't do math. (74 + 8 does not = 80)

Strength - Workout A

Back squats - Three sets of 5 x 250lbs

Not easy. Not easy AT ALL.


Shoulder press - Three sets of 5 x 120lbs

I'm such an idiot. After the first set of 5, I was congratulating myself for how easy it was. Then, I did the math and realized that I used 25-lb plates instead of 35. So I had only pressed 100lbs. I had to do three more sets of five, with another 20 lbs on the bar. The final couple of reps on each one were tough.


Deadlift - One set of 5 x 285lbs

Since I barely got the 285 up last week, Aaron suggested I do it again rather than going up 295. You'd think after the shoulder press math debacle, I would have learned my lesson. Nope. I did a set of five and realized that there was only 275lbs on the bar. So I put a five pound plate on each side and waited a few minutes. The 285 was frickin' tough, but I didn't come as close to losing my grip on the bar this time around.

I didn't have time for weighted pull-ups. Tonight, maybe.

.

Overheard at the Gym

Christian: "Just so you know, I can't do muscle-ups with an erection, so you're gonna have to put your shirt back on."

Strength - Workout B

Back squats - Three sets of 5 x 245lbs

Bench press - Three sets of 5 x 125lbs

Power cleans - Five sets of 3 x 140lbs.

Unbroken wall balls + double unders = No star for Tyler

Four rounds of:

30 unbroken wall ball
60 unbroken double unders

I've never done more than 40 unbroken DUs, so I didn't have any illusions of besting that by 50 percent four times in a row. I did hope to do the WB unbroken, but knew that would be a tall order.

As it turns out, I did two of the rounds of WB unbroken, and each of the DUs in three sets. This was a tough one, and I don't think anyone got the rx'd star. BrianB did the WB unbroken, and Paul did the DUs unbroken, which are both pretty impressive feats on their own.

Time was 19:46