Flirting with Cora / Settling down with Bell Swing Annie

I did five muscle-ups as part of my warm-up.  I'm still struggling to get high enough, especially on my right side.

1 round of Cora, not timed:
400m Run (sub 2 minutes of running skips if weather doesn’t permit running)
20 Floor Wipers – 65/45lbs
20 Good Mornings – 65/45lbs
20 Knees to Elbows, sub Hanging Knee Raises
20 Abmat Situps


“Bell Swing Annie”

For time: 50-40-30-20-10 reps of
-Double-Unders – sub is 3x single skips
-Kettlebell Swings to overhead – 55/35lb

Took me 12:30.  It amazes me that that some people -- well, Shae -- could do this in under 10 minutes. 

15 minutes of AirDyne

This is the first time I've done precisely 15 minutes.  I started out thinking I was only doing 10, but as I approached the 10:00 mark, I felt like I could spare another 5, and I probably should do it because I gorged myself on chocolate all day.

My pacing was a little off as a result, so I don't expect this record to hold up. 

I tried to keep the "watt" measurement over 200, but it dipped  below a number of times.

241 cal.
4.95 km. 

Basement WOD: MU Prep, AirDyne, 1km Row

Warm-Up

Three sets of:
5 deadhang pull-ups
5 ring dips


WOD

10 minutes of AirDyne:

I did 171 calories and "travelled" 3.40 km. 

That's marginally better than the previous best time I posted so far.  

Instead of having the watt measurement around 185 early on, I did my best to keep it above 200.  I was shooting for at least 225, but that got harder as time went on.  I did dial up the intensity in the last 90 seconds or so, but it was probably not quite as hard as earlier efforts when I expended less energy earlier. 


Bonus Nastiness

1km row. 

3:48. 

Deadlift, Push Press and Dodgeball

I did two muscle-ups during the warm-up. I barely got high enough and really had to work and kick to get locked out.  Basically, I got up there through sheer orneriness. 

Strength

Deadlift - 4 reps @ 60%, 70%,75%, 80-85%

Marco and I used 190, 225, 235 and 265

 

Push Press – 4 reps @ 60%, 70%, 75%, 80-85%

I used 120, 140, 150 and 165. 

 

 

Push press EMOM 4 reps every min @ 55-60% for 10 min

I used 120 for this.  After the heavier ones, this seemed pretty easy. 

 

Dodgeball

If you got hit, you had to do 20 reps of an exercise, depending on the colour of ball that hit you.  In the second game, I had to do 20 jumping squats.  Other than that, I got off scot-free as our team dominated . 

 

Later, I joined in a consequence-free game against some of the ACT or Invictus folks.  I ended up scoring the winning elimination by catching a ball from the opposing team's last player.  I didn't really catch it due to my awesome reflexes.  I simply got hit perfectly in the junk and bent over so quickly that the ball was trapped. 

 

I told the thrower who I eliminated, "If it's any consolation, you just ruined my weekend."

"Megan"

I did a single muscle-up during the warm-up.  Somehow my technique is getting uglier. 

Complete 3 rounds for quality (not for time) of

TGU x 3 each (increase weight each set)

Dead hang Pull up 6-8 @ 2010 (bands are permitted)
Banded anti rotation press x 10 ea (Banded Anti Rotation Press)
rest 45s
Done.  I got up to 55lb TGUs on my right arm, 45 on the left. 

 

Bench Mark “Megan”21-15-9
Burpees
KBS 55/35
Double unders

 

I may have gone a bit too hard during the first round.  My pace really slowed during the 15s and 9s.  But I finished with 5:07, which was one of the better times in the gym all day. 

Barbell Complex and Rejected Spring Fling Team Names

CrossFit Regina WOD

Five rounds, not for time:
Using 95lb barbell

-Snatch Grip Deadlift x6
-Snatch Grip Romanian Deadlift x6
-Hang Power Snatch x6
-Overhead Squat x6
-Push press x6

Don't put the bar down until you've gone through the entire complex.  You're supposed to rest 90 seconds between sets.  I was partnered with two other dudes, so my rest time might have been more than that, but not nearly as much as I would have liked.

Rx'd version called for behind the back, snatch-grip push press, unless you have shoulder issues, which I do.  I can barely lower an empty bar behind my head, let alone after a shitload of work. 

I did this.  It got hard at the end.  (That's what she said.)

Rejected Spring Fling Team Names

I signed up for this year's CrossFit Regina Spring Fling V.  I decided to change things up from finishing in the bottom 3 of the individual competition, so I signed up in the team competition. 

Rankin is graciously allowing me to be the albatross around his neck as we are partnering up. 

The competition isn't until June, but the first order of business was come up with a team name. 

Here are some of the ones I proposed, which we didn't go with.  However, some of these are great and I reserve the right to use any or all ofthem at a future date.  NO STEALSIES!

In no particular order: 

-Jazzercise
-Ran-Ty
-Trankin
-Vicious and Delicious
-Nacho Men
-Rich Froning's Weird Cousins
-Awesomesauce
-Paleotards  (We almost went with this, but decided it might be deemed offensive.)
-Paleo Dicaprio
-Beerpees
-Rhabdominators  

I will reveal our actual team name at a later date.  Right now, only Rankin and I know it.   

And Keenan.   

And maybe Aimee and her unborn child.   

And a couple of my co-workers.    

But other than that, I'm keeping it under wraps.

.  

Basement "Fun"

10 Deadhang Pull-ups (Consecutive.)
500m row (1:49)
7 Deadhang Pull-ups (I may have done these as chin-ups. Sets of four and three.)
500m row (1:48)
5 Deadhang Pull-ups (Consecutive)
500m row (1:48)
3 Deadhang Pull-ups

Buy-out: 5 minutes on the AirDyne. 

I originally envisioned this as just a 1500m ride.  Then I decided I should go 5 minutes and try to hit 75 calories. 

I hit that, and travelled 1.61km. 

VolkeFit: You down with OPP? (Other People's Pain)

Here's what Steve had me do this time out:

Appetizer:

Ten minutes or so working up to a moderate front squat triple

I ended up at 185, and did four sets of three.


Main Course

9 squat cleans @1351b
5 deadhang pull-ups
6 squat cleans @155lb
4 deadhang pull-ups
4 squat cleans @175lb
3 deadhang pull-ups

(not for time)


Dessert
3km on the AirDyne.

This took around 5:30.  For the last minute or so, I kept the "Watt" metre above 300, so needless to say it was the longest 60 seconds ever.


Songzaa continued to play hit after hit during the workout, including this all-time great:

  

Following the workout, I went and completely destroyed any good I might have done by heading to Five Guys for a burger, fries and pop.  Because Tyler. 

25 Minutes of AirDyne

I've been sidelined by a head cold for a few days, but was starting to feel a bit better. It wasn't affecting my lungs, so I thought a nice pretend bike ride would be okay. 

I decided to go 25 minutes, which would have been my longest AirDyne ride yet and in line with Steve's advice to try out a longer ride once in a while.  He actually recommended 30 minutes,  but I thought I'd work my way up to that.  Plus, I'm the World's Laziest CrossFitter.

My usual pattern with AirDyne is that I start out at a medium pace and try to gradually increase my intensity toward the end.  At the start, I was just trying to keep the watt number above 160.  Later on, above 180.  By the end, I was north of 250. 

I also wanted to beat my results from my previous 20minute ride by the time I hit 20 minutes into this one, which was a little tricky to figure out a way to pace myself so I had something left in the tank for the final five minutes.  But I managed to do that.

At 20:00, I had burned 274 cal and travelled 6.20 km

At 25:00: 360 cal and 7.91km. 

By the way, I'm loving the Songzaa iPhone app, and particularly the "Rap Anthems" playlist that plays the rap hits from my prime.  During this workout, I got re-acquainted with this classic:

Call me crazy, but I don't think that gal in the bikini on the beach was actually playing the sax. 

All I want to do is a zoom zoom zoom, indeed. 

VolkeFit

Warm-up
75 calories on the AirDyne
15 deadhang pull-ups
15 push-ups
40 squats
(7 minute time cap)

I did it in 6:35ish. 

I liked this.  I could do this one at home as a workout, maybe going through it twice. 


WOD
12-minute AMRAP:
15 push-up-less burpee box jumps
20 shoulder-height bell swings
15 sit-ups
5  power cleans (115lb)

3 rounds, plus 15 PULBBJs, 20 swings, 15 sit-ups, and 1 power clean.