356

"Jason"

100 squats

5 muscle-ups

75 squats

10 muscle-ups

50 squats

15 muscle-ups

25 squats

20 muscle-ups

18:25 rx'd... can't say I got full ROM since I still haven't perfected the wrist pronation at the bottom of the movement, something to work towards. Squats were easy comparatively.

The Late Show

Snatch Balance

3-3-3-3-3-3

This was a late WOD for me... did the 6:30 pm. Worked with Chris and got up to 125#? Again this is more of a timing/balance drill... need more work on not pushing the barbell too high and getting down faster.

Did a 100lb sandbag run with Chris and Damien after. Not sure what our times were.

Drank cold beer with Chase after that. Good fucking guy that one.

weight: 158 (in my skivies)

Know Thyself... And Thy Enemy

Overhead Squat

2-2-2-2-2

Not sure what my last successful 2 rep set was... I kept goofing up my second rep today (balance). I know I did 150# once... failed at 160#. Then we did:

50 du's

2 hspu's

40 du's

4 hspu's

30 du's

6 hspu's

20 du's

8 hspu's

10 du's

10 hspu's

I thought I could do this thing rx'd since my du PR was in the fifties, but I could get past the thirties after 3 attempts so I scaled to 35-25-20-15-10. I did all the hspu's as rx'd with 1 abmat. That was my first time to complete a WOD with only 1... wahoo! Took me forever to do it though... 19:51 total.

So Far Away From Me, So Far I Just Can't See

Snatch, 1 rep max

21-15-9

kettlebell snatch, 56#

pull-ups

125 pounds of ugly snatch. Starting my 2nd pull WAY to early/low... bar is miles away from me.

6:34 on met-con with a 44# kettlebell

You Got You Decieved

"The Grinch"
5 rounds for time of:
200m run with 100lb sandbag
10 handstand push-ups
10 burpees

scaled hspu's with 2 abmats
think it took 5 min for my last round of hspu's... fml
20:15

Easy E

"Elizabeth"
21-15-9 of:
135# cleans
Ring Dips

This was my first time to do Elizabeth and after hearing the horror stories floating around the box I decided to run with 115# on the cleans. My total time was a flat 8:30 with kipping ring-dips. A lot of room for improvement here... mostly on the cleans (go figure).

Waited a bit then switched gears and hit the barbell. The rx'd workout was:
Behind-the-neck Split Jerk
2-2-2-2-2

I liked these! They helped me focus on 1.) my hip extension and 2.) my split-stance without much apprehension about the weight on the barbell. Worked up to a successful 185 and then my shoulders decided I was done. Since we weren't doing the clean portion of the lift Trey suggested I widen my grip on the barbell... think this helped a lot.

Field Day Rock Stars

Clean-and-Jerk
1-1-1-1-1-1-1

Failed once at 165 but was successful on the second attempt... nabbed 170 after that. Pee-Are bitches.

Did an ab-roller wheelbarrell race after... most laps in 4 min with a partner. Trey and I busted out 11. Pretty silly.

Weaknesses? No... Opportunities

Shoulder Press
1-1-1-1-1

Did a snazzy lil warm-up then hit the barbell. Used the Werksan kilo plates which was a lil tricky with the conversions and all. I don't recall all the kg loads but my final successful lift was at a lowly 55kg or 121#. This is 9lb lower than my last 1 rep max.

I finished off what was left of my delts with 5x3 hspu's with one abmat... then did 2x5 muscle-ups.

Got legs... And Know How to Use Them

Back Squat
3-3-3-3-3

Worked up to 225x3... tried 230 and failed on 2nd rep.

Did a sprint-ladder with Noah which was 3 rounds of 400m-200m-100m sprints where we alternated on each sprint distance and rested only while the other partner ran. Don't remember our final time... think it was around 10 and change.

Before the WOD I was messing around with the verticle leap ruler... I measure at 90' reach and was able to hit the 18.5" marker. That's a 28.5" leap. Not sure how that stacks up against Jordan, pretty sure I got him though.

Wednesday Wrecked Day

Snatch Grip Deadlift
5-5-5-5-5

3 rounds:
5 deadlifts @ 115% bodyweight
25 boxjumps

Ended with 250# on my last set of 5. Went for 275# after that and got it 3 reps... I'll get it for 5 next time. Hook-grip was actually feeling "good" today.

For the met-con I ran with 125% bw which put me at 205#. I blew thru it fairly quickly and nabbed a 3:20 but prob should have slowed down a bit and kept my deadlift form perfect throughout. I'd have been happier with a 4:00 and solid mechanics. Again... Next time.

Gone 'till Nov-January-ember

Pressing Snatch Balance
3-3-3-3-3

"Tailpipe V.2.0"
5 rounds, for time:
Partner 1: plank hold on rings (feet higher than hands)
Partner 2: 100m sandbag run, 100 pound bag

Awkward today. Think I only got 2 legit reps at full depth. I kept exagerating the dip and catching too high... felt real good when I hit it though. Stopped at a lowly 105. Rep'd out with just the bar a bit as well.

4:43 met-con with Brad. That was a lot of fun! Planks were a little silly.

Did some double-under skill work after... hit 28 unbroken. Pretty sure that's a new PR. Also worked on my split-jerk stance a bit. Did 3x10 split jerks with a 45# barbell while tryna hit a chalked target on the platform. I learned to mentally reach out with my heel (vs my toe) which helped widen out the stance. Started to feel almost normal

weight: 163.8

Early Morning Blah

Snatch
2-2-2-2-2

3 Rounds:
50 double-unders
25m lunge walk with 45# overhead
200m run

Ran with light loads on the snatches... never went over 105#. My shoulders were on blast from all the clean-and-jerk work yesterday.

13:02 rx'd on met-con... damn double-unders.

I'm starting to wonder if I should even come to 6am classes without getting a good night's rest... the mojo just is not there.

Sun Skill Day

Warmed up with a 500m row, DROM, and double-unders then did a clean-and-jerk progression with Sam coaching me thru. We did:

Muscle Clean 3x3
Tall Clean 3x3
Behind-the-neck Jerk 2x3
Behind-the-neck Split Jerk 2x3
Clean-and-jerk 1x3

I didn't go more than 50 kilos for any of the movements until I got to the 1x3. I finished that with 60 kilos plus 2 10's and 2 5's (76.5 kg?). Also did a lot of split drills with just bodyweight, PVC, and a women's bar. This was my first attempt at doing split jerk and I gotta get more comfotable with getting my front foot farther out in front of my body. Gotta learn to keep that back knee bent too. Good stuff tho... I'm lovin it

TWELVE

Front Squat
5-5-5-5-5

135/155/170/175/__

Ran out of time so ended with the 175# which was actually a solid struggle by the fifth rep.

Met-Con was 3 rounds of:
Thrusters @ 135# max reps for 30sec
Rest 30sec
Pull-ups max reps for 30sec
Rest 30sec

I scaled to 115# on thrusters and carried a 30# dumbbell for the pull-ups. Total count was 20 thrusters, 26 pull-ups. The stupid db kept slippin out of my legs, so after I did 2x10 pull-ups with a ??lb weight vest as well as another 10 thrusters @ 95# with the vest still on. I wanna say that vest weighed about 40#, but I dunno for sure.
I didn't have much fight in me today, I dunno if I just needed another rest day or if the cheat meal I had last night (iFratelli pizza) just handed it to me. Either way I wasn't 100% during the WOD, and I have felt like absolute poo ever since even with excellent nutrition all afternoon. I guess the tabata squats during the warm-up were a tell-tale sign... I couldn't get anywhere close to 20 for a round which is a new norm for me (and we only did 3 rounds). Oh well... there's always next WOD.

Oh yeah, and today was my 1 year anny at the CFDC. Time to throw down on some focused fitness goals.

weight: 162.6 (empty bladder)

Push-Press 'n Burpees 'n Run

Behind the Neck Push-Press
5-5-5-5-5

"50/50"As quickly as possible:
50 burpees
Full recovery
800m run
Full recovery
800m run
Full recovery
50 burpees

145x5 was my last successful set. Did 155x3 as well.
2:20/2:50/2:59/2:38

Cleans 'n Couplet

High Hang Clean
3-3-3-3-3

W/G Couplet
As many round as possible in 12 minutes:
10 wall-ball shots, 20 pound ball
10 box jumps, 24 inch box

The high hang clean was done with the barbell placed right at the pocket-level, where the only momentum created was from about two inches worth of hip extension and the shoulder shrug... went down to a full squat clean. 165# (tried 170# and failed at 2 attempts)

Met-con was 15 rx'd (at the buzzer)

My Monday

Clean-and-Jerk
2-2-2-2-2

Ran with 140/155/165/170/175. 175# was a 15lb PR... Attempted 180 and got the clean, just couldn't lock-out the jerk. Need some focus on gettin down for the jerk. Would like to start working with some split-stance as well.

Met-Con was the "Lansky Shuffle" which is 5 rounds of:
5 deadlifts, 315#
100m shuttle run
15 pull-ups
60sec rest

I went with 275# and pulled a 5:13 total time (corrected for rest). The pull-ups were killa on this.

Weight: 161.8

Press 'n Tailpipe

Press
3-3-3-3-3

Then, "Tail Pipe"

120(x2)... went back down to 115 and stayed.
6:30 tailpipe (exact same time I had in August)

Chief

"The Chief"
5x3 minute rounds with AMRAP of:
135 power clean, 3 reps
6 push-ups
9 squats

Rx'd: 4-4-4-5-4 = 21 (4 round PR)

5k 'n Bench

Ran a 5k... I shouldn't have. My body was still wrecked from the WODs earlier in the week and my performance was disastrous. I fought through the pain and stuck out a horrible 25:19.6. I actually couldn't walk straight after this because my left knee hurt so bad. Some ice, stationary bike, stretching, and rolling out help get it right back into action tho. Think it was my tight/inflamed ITB and calf muscles that were the culprit.

After I got the knee to back to "normal," I did 10-9-8-7-6-5-4-3-2-1 of:
bench press
pull-ups

Used 125# which is 75% bodweight (tryna work up to a 100% for Linda). Think my time was around 9:31?? Not exactly sure though.

Thanky

I am thankful for bumper plates, kettlebells, muscle-ups, Greg Everett, athletic tape, Olympic rings, skin tears, chalk, weight vests, doing work, integrity, neural adaptations, discipline, Chris Spealler, humility, proper mechanics, Practical Programming, box jumps, accuracy, unbroken double-unders, grass-fed beef, the Tori cycle, Heroes, lactic acid, agility, knurling, rollin' barefoot, sweat, tears, Josh Everett, King Kong, handstand push-ups, Burgener, Turkish get-ups, Fran, glycolysis, Roosters, viral video, constant variation, Tabata anything, wall-balls, James Fitzgerald, fundamentals, tire flips, the Internet, Robb Wolf, the POSE method, Aromas, constant self improvement, a Fight Gone Bad gone good, a violent 2nd pull, kipping, agility ladders, burpees, Mikko Salo, intensity, increased work capacity, WIN, 100lb sandbags, GHDs, Jason Khalipa, Jeremy Thiel, defined fitness, Rippetoe, chains, rope climbs, Jolie Gentry, almonds, PVC pipes, professionalism, PRs, Nasty Girls, delayed onset muscle soreness, man-makers, Greg Admundson, Operation Phoenix, sprints, row machines, high-elbows, Filthy Fifty, the pood, Dutch Lowy, full range of motion, ibuprofen, massage therapy, the WOD, the whiteboard, knees-to-elbows, Glassman, fish oils, oxygen, doing something I hate everyday, the Girls, split-stance, Do-Wins, rollin' shirtless, thrusters, the Nooner, Helen, touch-and-go, universal scalability, core-to-extremity, 3-2-1 GOOOO!, all out effort, quantifiable, evidence based, balance, coordination, lacrosse balls, Carey Kepler, sucking it up, shuttle runs, power, strength, endurance, Tanya Wagner, self-motivation, Rx'd, The Chief, flexibility, community, injury prevention, Turkish-get-ups, chippers, rest days, speed, virtuosity, VO2 Max, no quit, high elbows!, Pukie, metabolic conditioning, abmats, being comfortable with uncomfortable, and my coaches whose knowledge support and drive push me to do and be my very best every single day. I am thankful for... CrossFit.

Get Them Titties Loose

Deadlift
5-5-5-5-5

Did something like 225-285-305-315(fail)-305... Goal today was ZERO rounding of the back and a reset with each rep. Pulled 3 @ 315 before I felt my lumbar slippin.

Tabata Squats
Max muscle-ups in 4min

We did two rounds of each, my numbers were:

18/19 (20/20/20/19/19/18/18/19)
16/12 (19/19/16/19/19/18/19/19)

MU's were without pronation at the bottom : ( But def helped work out the soreness in my chest from the last two wods

Split-Squat 'n Push-Ups

Split Squat
3-3-3-3-3

Then 3 rounds for time of:
50 Push-ups
15 Ab-wheel roll-outs

185# (didn't reach failure due to time, all were harder with my right leg than they were with my left)

11:52 rx'd... Not pretty

Bench Press

Bench Press
1-1-1-1-1-1-1

First time to do max bench press since 2003, maybe later: 154/176/198(F)/187/194/198(F)/198(F)/196(F)

Soooo... stuck at 194. That's 118% bw. It's a starting point. Hopin some bench will help out with my push-ups

Pull-Ups 'n Filthy Fifty

Max Reps Pull-Ups
One attempt, as many pull-ups as possible (kipping)... I nabbed 41(PR).

"The Filthy Fifty"
For time:
50 Box jumps
50 Jumping pull-ups
50 Kettlbell swings, 1 pood
Walking lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Hip-back extensions
50 Wall-ball shots, 20 pound ball
50 Burpess
50 Double unders

First time to do tha 50... time was 23:??. Did it rx'd except for subbed 2xsingles for double-unders at the end. The wall-ball to burpee transition is KILLA.

Anaerobic Soap Opera

Fran

5:23 a PR by 55sec. Felt I could have broken the 5 minute barrier walking into this and was fairly disappointed with my result. I had also set a personal goal of making it though the 2nd round unbroken which did. not. happen. Lost a good 10 sec on the last thruster rep of 9 when I didn't get full lock-out and had to drop the bar. DRAMA. It's absolutely amazing how a 5min workout can completely wreak havoc on my body. The effect is immediate and long lasting. Fran I love hate you.

weight: 167.4

Thurty Ones

Back Squat
5-5-5-5-5

Had a great row and kettlebell warm-up then:
185-195-200-205-205(x3)

205 was right at the 85% 1 rep max mark, and was a perfect struggle on the closing reps. ROM seemed to be migh-T-fine. Right hip flexor/groin was talkin to me a bit.
The met-con was an ascending/descending couplet ladder with push-ups and GHD hip-extensions. The only catch was that on the ghdhe's we had to come completely back out of the saddle with a vertical torso on each rep which was pretty effin aWkwaRd. This really got the attention of my hammies and calves; the low back was on blast too. Reps counts were 21-19-15-12-9-6-3 and vice versa. Nabbed a "slow" 8:54 but made every rep count.

We also did some birfday burpees at the end. 31 for moi. Hated to put everyone through it post met-con, but Tolbs and Chase were determined. Dunno what my time was. I made damn sure I was the first one done though. Thanks guys : )

weight: 167.4

Silly Saturday Snatch

Hang Snatch
3-3-3-3-3

4 rounds for time:
10 chest-to-bar pull-ups
15 ring dips
20 box jumps
25 air squats

Didn't realize how wrecked I was until I got to the box. Diane did her work well. So I took it very easy on the snatches. I did hang power snatches and never did more than 85#. In fact, I mostly did 5x75# and worked on "form" which I would say was almost acceptable. ALMOST.
The met-con I did rx'd and finished in 7:14. The ring dips were the limiting factor fo sho. 45 of them suckas was just BEAST. The box jump/squat couplet got the quads runnin hot too.

Roxannnnne... You Don't Gotta

Diane
21-15-9
225# deadlift
HSPU's

7:14
225#2 abmats thru 2nd round, 3 abmats on final ftl

Wish I had scaled reps down and stuck with 2 mats throughout... Felt some rounding on the deads in the middle of the set of 15. Think I did a solid adjustment and did the final 9 proper-like.

Still, it's at least a 5 minute improvement over the similar wod on 10/11

weight: 164.9

Muscle-Up Salute

Front Squat
1-1-1-1-1-1

Warmed up with a light 2 mile run with Kac. Weather. was. perfect. We logged in at 8:46.

PR'd with 215 (by about 18lbs)... chased 220 with 2 attemps but just couldn't get past the half-way mark. Form, I'm told, was good... elbows were high. Focused on breathing/core stability during reps and squeeeeezed them abs.

There was no met-con today so I messed around with some hspu's and mu's. I did 3x5 on hspu's with 1 abmat and did a final set of 8. This is the most I've ever done with 1 abmat! On the mu's I was just tryna stick a STRICT rep. Sam PR'd on strict mu's the other day. Before then it had never occured to me that we could do them from a "deadhang," and I have been curious to try them every since. I did 3x2 strict mu's which were witnessed by Kac, Chase, and a few others. First time to do a movement equals PR. And I'll take it.

weight: 165.0 (just ate)

Faded Glory

Snatch Grip Deadlift (on a riser)

3-3-3-3-3



We used 25# plates as risers. I suppose just to increase the ROM and add some variability to programing. Worked with Tolbs and did my last full set of 3 with 225... did a set 0f 2 at 255.

Then came interval Nancy which is 4 rounds for time of:
400m run
15 overhead-squats @ 95#

Did it rx'd and got: 2:51,3:17,3:41,5:41! Those times are a strong indication of how much hurt Helen put on me the day before. FTMFL

WRECKED

Helen

8:44 PR by :34

This is the absolute worst I have ever felt post WOD, BUT... it was completely worth it. I did kb's unbroken until number 15 of 3rd round. Pu's went unbroken until I think number 6 of 3rd round. Everything else is a nauseating haze. Sub 8:30 is the next goal.

WEAKend

Tabata Something Else

Pull-ups: 95
Push-ups: 65
Sit-ups: 93
Air squats: 126

Total: 379 (PR)

Word

Push-Press

Push-press
1-1-1-1-1-1-1

170# weak sauce... but a PR. That puts me right at 30% of my strict press. Ran an easy 2 miles before warm-up... Also did 3x10 ring dips after WOD

OHS 'n Run

Overhead Squat
3-3-3-3-3

1 Mile time Trial

Old 1rep max is now my 3rep: 155#(PR)

5:58/run (PR by 43sec!) Sooooo stoked to break thru 6min... NEVER thought I would. Neva eva eva

Balanced

Single Leg Deadlift
5-5-5-5-5 (each leg)

"Ryan"
5 rounds for time of:
7 muscle ups
21 burpees

205# and 15:37 rx'd

Back Squat 'n Pull-Ups

Back Squat
3-2-1-2-3

205/225/245(PR)/235/215

Did some pull-ups today just for grins... 17dead/36kip

Snatch 'n Row

Power Snatch
5-3-2-1-1-1

Max Effort Row Sprints
7 rounds, for lowest 500m split:
15 seconds row sprint
45 seconds rest

125#
1:23 fastest pace/500m
1:28 fastest avg pace/500m

Melancholy

Front Squat
5-3-2-1-1-1

(((20+10+4.5) x 2) x 2.205) + 45
I motion to vote and establish an official and permanent singular system of measurement for use in the CFDC... preferably one with little to no algebra required. Ever. Thank you.

Then, 6 x 200m sprints with 2min rest between efforts

:27,:28,:29,:30,:35,:33... sumthin like that anyway. hammies was cashed!
Missed gettin blown away by Russ and Tolbert on the sprints today... (sigh)

Road Rage

Got tied up at the home office today and was running late, soo I was only able to to do half of today's WOD... which also happened to be the 3rd event at this year's regional qualifier.

21-15-9
deadlift high-pulls, 95#
box jumps, 24"
kettlebell swings, 53#

Busted out a middle-of-the-road 5:33. Forearms were feelin it going into the 2nd round. Did everything unbroken except for the high pulls...

weight: 166.3

Stanky Legs

Press
5-5-5-3-3-3

Rest 5 minutes

Handstand Push-Up/Deadlift Couplet
3 rounds for time of:
15 handstand push-ups
15 deadlifts, 225 pounds

This is a delayed post and I don't seem to have recorded my loads/time on the CFDC blog. I wanna say I pushed 115# x 3 on the strict press.

Did the couplet rx'd (with 2 abmats, then 3 on final round) and was the last mofo to finish. Thinkin I did it in 12 sumthin...

FAIL Is WIN

Front Squat
5-3-2-1-1-1

200# (PR)

Then, 5-4-3-2-1 of:
80% 1 rep max front squat
Muscle-Ups

155# and mu's on the met-con... until the next to last round that is, when my body suddenly decided it didn't want to to any more mu's. Well eff you body, I finished the WOD anyway (with pu's and rd's :( )... 6:43ish

Thank You Cap'n

Hang Power Clean
3-3-3-3

Rest 5 minutes

"Mini Nicole"
AMRAP in 10 minutes:
200m run
Max reps chest-to-bar pull-ups

145/155/160/165(PR) that's bodyweight too (finally!)

Did 6 rounds with 39 c2b... 40 was my goal, but on the last rep I didn't get my chest to the bar FTL... NEXT TIME!

Hip Hop Hippity Don't Stop

Jerk
5-5-5-5-5

"Annie"
50-40-30-20-10 reps for time of:
Abmat sit-ups
Double unders

125/135/145/150/160(x4)/155
10 flat on Annie rx'd... Double-unders, I'm coming to get ya...

Jump Twice Rope

Overhead Squat
3-3-3-3-3

Rest 5 minutes

For time:
50 box jumps, 24 inch box
400m sandbag run, 100 pound sandbag
100 double unders

Stopped at 115# on the OHSs when my hip started screaming at me. Did 4x10x65# after that. 9 flat on the cookie... which is funny since I came back in the door with my 100# sandbag at 3:30. That's right... do the math.

Double-unders FTMFL

I Need A Hero

"D.T"
5 rounds for time of:
155 pound deadlift, 12 reps
155 pound hang power clean, 9 reps
155 pound power jerk, 6 reps

10:48 @ 115#

Personally wish I was closer to 15 with more weight... Dunno if I could have maintained form though. No matter what D.T. is an ass-kicker.

Aesop's Stable

"Interval Cindy"
5 rounds, for lowest total time:
4 rounds of Cindy (5 pull-ups+10 push-ups+15 squats)
Each round has a 4 min cuttoff

First 3 rounds of 4 were: 2:22, 2:54, and 3:38
Last 2 rounds of 4 DNF, but completed 3 rounds and some pull-ups each... guessin that's 18 completed rounds in 16:54? With rest that's 18 in 20. Definite PR if it were the real-deal Cindy.

Push-ups. Have. To. Get. Better.

Kryptochronalite

400m run
35 Glute-ham sit-ups
30 Double-unders
400m run
35 Glute-ham back extensions
30 Double-unders
400m run

Tabata Wall-Balls, 20# for max reps

10:44 FTL... went borderline retarded on the DU's but I did 'em nonetheless! First WOD to do DU's actually (hence the 11 min performance).

83 on tabata wall-balls

Clean Swingers

Clean
2-2-2-2-2-2

Then, 200 kettlebell swings @ 35#

160# was my best today... 2nd pull and a full shrug continue to be obstacles.
9:34 on kb swings.

Lieutenant Dan

Back Squat
5-5-5-5-5-5

Started off feeling good, but then the hip pain started up so I stopped at 185#. I then did 3 sets of 10 at 75# just to work on ROM and mechanics. This whole hip thing is getting REAL old... I'm starting to feel like a cripple. Afterwards there was a burpee dessert. 50 AQAP. I subbed 65# thrusters for the burpees and pulled a 2:39. I find it a little odd that burpees hurt and thrusters "don't."

weight: 171.4

The Cyberdyn G-1000

21-18-15-12-9-6-3
wall-balls, 20#
dumbbell cleans, 45#

Scaled this to 30# dumbbells. The wall-balls were surprisingly "easy," especially as compared to the cleans. Still, this WOD was a beat down. Forearms got blasted with the dumbbells. My total time was 14:35... just 25sec below the cut-off of 15min. I worked with Kacie today and she did awesome!... Showed a lot of heart.

For dessert we did max kipping pull-ups... I was able to squeeze 37 out before my grip/forearms said "nuh-uh." That's a PR for the Grant-a-nator. Bet I can get over 40 with fresh grippins. maneuvering

I Think I Can, I Think I can... Damn. I Can't

4 Rounds for time:
600m run
30 GHDSU's
30 GHDHE's

I should not have worked out today. I knew it. My body knew it. We did it anyway. It took a full 23:53 of pain to complete this mo-fo. Epic bonk.

Counting Calories

Burpee Fran
21-15-9
95# Thrusters
Burpees

Once again I was forced to modify due to the hip. I actually went with 21-15-9 95# push-press and 42-30-18 cal rows. The presses felt more difficult than I expected. I think this is mainly due to soreness left over from monday's tabata-kick-in-the-nuts. Rows had my legs shakin'! Time was 8:03.

Tabata plank hold for dessert... unbroken.

The Dude Abides

Snatch
2-2-2-2-2-2-2

I only went to 115# on these due to the hip. Then I knocked the weight back down to 75# and did 3 sets of 5 followed by 3 reps of 1xabmat hspu's.
We also had a lil box jump dessert where we did max jumps for 1 min then rested for 1 min, max jumps for 45sec then rested for 45, the same with 30 and 30, and then finally 15 and 15... we posted our total count. Mine was 124. That's 124 jumps in 140sec. Gotta get those 16sec back somehow.

La Di Da Da Da

Tabata Something Else

I thought I would do well on this today. I was a bit apprehensive about how my hip would hold up on the air squats and still a bit sore from the weighted pull-ups, but overall I felt pretty good and was looking to set a new PR. I was off to a good start with the pull-ups (I did 86) but ran into problems going into the push-ups. Big problems. The last time I did T.S.E. I knocked out 76 of these suckers. This time it was a lowly 59! I dunno WTF happened... Chase offered that the lower number was a result of doing so many pull-ups, but I did 67 pulls (with grip problems) the last go round so that doesn't make a whole of sense. I just don't see how a 19 rep increase in pulls lead to a 17 rep decrease in pushes. I could understand if I didn't see any gain in the push-ups, or maybe a slight decrease in my rep count. But -17?! ARGH. Whatev... it is what it is.
Sit-ups were also an issue, but only because I was "encouraged" to use a larger ROM where I actually sat straight up at the top of the sits (instead of just touching my toes). This didn't really make the exercise any more difficult or demanding, but it really screwed with my rhythm and speed. Chase actually put is hand at a point which I was to tap with my shoulder as I came up. I don't think my torso could have been any more vertical. Long story short I was only able to knock out a total of 79 reps, another 17 rep deficit from the T.S.E. four months prior.
Last but not least were the squats. As I said I was apprehensive about these and for good reason. MY HIP WAS ON FIRE. The pain wasn't on EVERY rep but it would come and go in sets of 3-5. Fortunately I had a motivating partner (Jack!) and I was able to suck it up and keep moving. The result was a 4 rep increase over May's performance for a total of 110. Not good, but I'll take it considering the injury.
All in all the final count was 334... an 11 rep deficit from my previous T.S.E. I'm very anxious to have another go at this WOD very soon.

A final comparison for shits 'n giggles:
Pull-ups: 67 then/86 now
Push-ups: 76 then/59 now
Sit-ups: 96 then/79 now
Squats: 106 then/110 now
Total: 345 then/ 334 now

FML

Hangin' TOUGH

3 rounds:
Max pull-ups, 1 min
Max ring dips, 1 min
Rest, 1 min

This was a subbed WOD for the one posted on the box today. Still taking it easy with the hip so didn't think 3x20 front squats would be beneficial. Did this wearing a 20# weight vest... not fun. My counts were 24/12, 21/9, and 21/7. Consistent with the pull-ups... NOT so consistent with the ring dips. I'm usually better at the dips. I'm thinkin the coupling with pull-ups definitely took it's toll on my shoulders.

I also did 30 ghdsu's with the weight vest... time was 2:01

DISMISSED!!

Long stretch off due to the holiday weekend... also tryna nurse my bitchy hip flexor. Today's WOD was rx'd as:

14 rounds of:
3 hspu's
6 pistols

Did the hspu's with 2 abmats but subbed the pistols with 6 cal rows. Might be ready to take it to one ab matt... did all of these unbroken save the last round.

Total time was 9:57

Make Me Hurt So Good

Deadlift
3-3-3-3-3

275-295-315-325-335

335 is a PR!... 320 was my last 1 rep max. Progress feeeeels good! The 'ol groin didn't give me any problems either.
The cookie was tabata row with a 20:10 ratio. I kept my all my intervals above 100m until the last 2 which measured in at 98m each. This thing was a lung and quad toaster oven. Tolbert KILLED it btw... he actually moved the row machine back about a foot until it hit stopper. Great stuff.
Today was also Dave's last day at the CFDC before he travels to Seattle for an educational opportunity... can't wait to travel up there to visit.

weight: 173.0

Wanted: Bilateral Anterior Deltoids

The rx'd WOD was "Nancy," which is 5 rounds of:
400m run
15 x Overhead squats, 95#

It's only been 8 days since I strained/tore/hurt/pulled/whatever my groin so I'm still tryna take it easy with the squat movements. THEREFORE, I subbed a 20# weight vest and fifteen ring-dips for the overheads. 75 of theses weighted sonsabitches was ZERO fun, but I got it done. 19:00 total time. Legs/groin felt fine on the runs.

weight: 172.0

Floor Humpers Anonymous

First day back in the CFDC after a treacherous week. First the groin pull, then food poisoning, then a break-up. Someone somewhere is upset with the G-Rant. No matter... these bitches can't hold me down. A fairly "easy" WOD to come back to:

"Death By Push-Ups"
2 pu's the 1st minute, 4 pu's the 2nd minute, 6 pu's the 3rd minute... and so on and so forth until you can no longer complete the required reps.

My goal was to complete 12 rounds and I ALMOST made it... closed-out with 11 rounds and 20 pu's. 4 short of the goal! Damn. I still did the remaining 4 even though they didn't technically count. All in all I did 156 pu's total. We did a funny little core workout afterwards, and then I finished up with ghsu's.

weight: 173.6

Get Up, Get Up, Get Down...

Pulled my left groin during the warm-up yesterday so was unable to complete THAT workout (Erin) or today's, the infamous "Death March." Instead?

30 muscle-ups for time

This was my first attempt at this and the game plan was to stick with one muscle-up every 15 sec. This didn't exactly work since my watch pooped out on me, but I tried to stay as true as possible. I was lucky to only miss one rep which was el numero 30. I can honestly say that my ROM was legit even if it did take me a few kicks to get into full extension. My final time and a PR (since it was a first) was 8:12. The baseline has been officially set!

weight: 176.0

All Quiet On The Western Front Squat

Front Squat
3-3-3-3-3

My hip flexors were jacking me up on these, but I dealt and got thru the 4th set before running out of time (we had 5 guys sharing the barbell). I pushed 190# on that round and believe I can get Dos Cientos next rendevous, especially if I have a healthy/pain free hip flexor.
We had a short met-con immediately after lifting. It was prescribed as alternating rounds of burpees and kettlebell swings where the first round is 10 burpees and 1 kettlebell swing and the final round is 1 burpee and 10 kettlebell swings. I was late getting over to the kettlebells and all the rx'd 53# were spoken for so I went with a 2 pood. My time was a treacherous 7:28 with a healthy push from Chase throughout.

weight: 176.9

Smokey And The Bandit

"Tailpipe"

With a partner, row 250m while they hold two 53# kettlebells in the rack position. At the completion of the row switch places. Do this 3 times for time.

I was a third-wheel on this one so our time wasn't indicative of a pure performance. Our total time was exactly 6:30 rx'd. This was fun but those kettlebells really wore on the 'ol lungs. It felt like a was wearing a corset.
After that we did 5x300m shuttle runs in the side alley. My times were :53/:55/:55/:56/:56. I tried to stay as relaxed as possible and focus on my stride... seems to have worked fairly well. Anyone that didn't make a 300 in under 67 sec was penalized 25 mountain climbers. One athlete had 3 such penalties, and I was obliged to do the 75 mountain climbers with him. Afterwards my quads/hip flexors were smoked.

They Had Style, They Had Grace, Rita Hayworth Gave Good Face

"Grace"
135# clean-and-jerk, 30 reps for time

Felt like sheeit right before... was nauseous and lightheaded. Sucked it up and pulled a 5:05. Would love to knock a clean minute off this next go around (at least).

Man Maker

"Nate"
AMRAP in 20 min of:
2 Muscle-ups
4 Handstand push-ups
8 Kettlebell swings, 2 pood

Great stuff today! This WOD was an ass kicker, but also a ton of fun. Having just learned mu's a few short weeks ago I would've thought that they would be my limiting factor. This wasn't the case. Those gosh darn hspu's mopped the gym floor with my face (even with 2 abmats). I maintained ROM. I maintained proper mechanics. I just didn't have the strength and endurance required to keep going with these. But I will. Kettlebell swings weren't nuthin but a thang.
First time doing this WOD so I set a PR. HA! Today's results:
8 complete rounds + 2 muscle-ups

weight: 176.8 (hydrated and post din-din)

Put Your Hands Together...

Clean-and-Press
3-3-3-3-3

This was a great WOD. It was nice to be able to work on the cleans without too heavy a load, but still be challenged by the weight during the press portion of the movement. I've made some decent gains in shoulder strength since starting at the CFDC. I need to keep chuggin' along though. Today's loads were:
105-115-120-125-130

Our cookie today was AMRAP in 5 minutes of:
clapping push-ups
lunge-jumps

We increased the rep count with each round, so round 1 was 1 push-up and lunge-jump per leg, round 2 was 2 push-ups and 2 lunge-jumps per leg, and so on... I nabbed 9 full rounds, 10 clapping push-ups, and 5 lunge-jumps per leg.

Weight: 175.8

Wasting Away In Margaritaville

4x800m run

Today was horrible. My mind was NOT in the game. I blame a long weekend of partying and eating which led to absolute dehydration. I weighed in a 172.6 which is considerably less than my average of late.
My first 800m was decent, I ran a 2:41. I didn't have anything left after that, and it was all I could do to maintain a stride. The remaining 3 rounds were all between 3:00 and 3:40. Pathetic.
I aim to redo this WOD by the end of the week.

BOY You Look Just Like Yo Daddy!

Sumo-Stance Deadlift
1-1-1-1-1-1-1

This was a fun lil variation on the deadlift. The grip was the most interesting thing since our arms were literally perpendicular to the barbell and there was no center knurling on the bar. Used plenty of chalk and the hook-grip to compensate. My thumbs are still numb 4 hours later. It seemed the lower stance allowed for an easier upright body position. Maybe felt it a lil more in my adductors too. Other than that it felt like business as usual. My loads were:

225/255/275/305/315/325/335(f)

The cookie at the end was for time:
25-20-15
20# wall-balls
push-ups

Pulled a 4:13 on this. Push-ups were the limi-tor. Gotta up my game on these. On a sidenote I did 5 consecutive muscle-ups during my warm-up. Wanna start doing these a couple times a week to improve on the movement.

weight: 176.3 (174.7 after I tinkled)

H, I, J, K, ELLLLLLLLLL!!!

14 rounds for time of:
3 push-jerks, 155#
3 L-sit pull-ups

Went with 135# on these which was comfortable and consistent. The l-sit pull-ups were interesting. The movement forced a strict pull-up which was challenging enough, but keeping those legs straight ahead for 42 reps was a whole other animal. I think I did OK on these... My feet were always up and in front although my knees did start to bend once we got into the durty. My form sure as shit didn't help my time though. This WOD took me a whoppin' 17:20 to complete. The pace felt good though, and the blood was definitely pumpin'.

Weight: 173.6

Slice Like A Ninja, Cut Like A Razor Blade

Helen
3 rounds for time of:
400m run
21 kettlebell swings, 1.5 pood
12 pull-ups

I always get a sick feeling when I see this WOD. Maybe because it's an absolute gut-wrencher. Maybe because it was my very first CrossFit WOD and it left a lasting impression. Maybe it's because I dated a girl named Helen that ripped my heart out. Whatever the reason Helen gives me the hibby-jibbies. I suppose the good news is that I 've made steady progress against her everytime we've met.
Today I ALMOST went unbroken. KB swings and pull-ups were solid until the third round. On third round KBs I stopped at 15, took a breath, and then knocked out the remaining 6. Third round pull-ups were similiar... pulled 9 then struggled with the remaining 3.
On the runs I just tried to stay relaxed, find a pace, and keep it. Nothing spectacular here, but in the future I'll need to get faster on the runs if I wanna see any kind of significant time improvement. I don't think much more time will be shaved of the two other movements even if I'm able to do all reps unbroken. Maybe another 15 seconds? Maybe more if I can get a fluid butterfly kip going...

Today's time: 9:18
I sliced 1:22 off my previous PR of 10:40.
Golden.

Hot, Fresh, Made To Your Order...

Back Squat
5-5-5-5-5
5 x Box jumps after each set

My right upper quad is super tight/hurting today. Still managed to get it fairly warmed-up/loose and trucked on through the WOD. My loads were 185-185-195-195-200 (x4). Used a 30" box with 2x35# plates stacked on top. My leg didn't hurt at all during the box jumps, and I really only felt pain during the concentric portion of the squat when I was coming out of the hole. I noticed it helps ease the pain if I push my knees out wide.

We also did 5 rounds of Cindy towards the end of the session. My time was fairly quick at 2:48... it got the blood pumping fo' sho. The best time for the day (so far) was a blazing 2:15!

weight: 174.6

This Is Necessary...

Overhead Squat
1-1-1-1-1-1-1

I topped out at 150# which is a new PR for me... a 20# PR at that. I felt comfortable doing these today, my left shoulder stayed strong (and up) and I never came up on my toes. All in all I am satisfied with my progress... can't wait to put up some legit numbers though.

Speaking of legit, Dutch Lowy was in the box today... I was super geekin too. I wanted to ask him to autograph my titty but I couldn't find a marker. Maybe next time.

Man Vs. Acidosis

6 Rounds, 400m sprint

1:12/1:15/1:30/1:29/1:29/1:29

These sucked. Almost tossed my cookies after the second round, but I stuck with it. I gotta get some power endurance in these darn hammies of mine.

Long story short... Acidosis wins

I Put My Fingers Into My Eyes

Tabata Squat followed by:
4 minutes max muscle-ups

Rest 5 minutes, then:

Tabata Squat followed by:
4 minutes max muscle-ups

Epic bonk on the muscle-ups... but like Scott, this is my first official muscle-up WOD so I'll take it. Thanks to Trey for the pointers... my kips looked more like convulsions toward the end, think he felt obligated to help out. Lowest rounds were:

18/10
16/5 (+10 ring dips)

One Flew Over The Cuckoo's Nest

For Time:
95# Thrusters, 100 reps
At the start of every minute you must complete 5 burpees

We had a 20 minute cut-off. Yeah, that's right... 20. That means I did 100 burpees because I sure as shit didn't skip a round. Unfortunately, I only pushed out 66 thrusters. I didn't feel good about this at the time, but looking back I realize I did some work. Still want to hit the 100 mark though. Think next time I'll start with 5 thrusters every minute and ride out the 20 minutes. Geez, I can't wait for my next chance to hit 100 thruster and 100 burpees in 20 minutes... I must be losing my mind.

Naw, just learning to beat it into submission.

Full Retard

100 Push-Ups

Everytime you break, run 400m

This was a good WOD to come back to the box with. My output was sumthin like:

50-run-15-run-15-run-20

Then we did little box jump challenge where we had to start the exercise without knowing the total amount of reps necessary, then 30 sec into it the rep count was revealed and we had to make that number or start another session. The class was so large we had to share boxes, and I was honored to share a box with Tolbert who, incidently, also just got back from Colorado. I dunno if the change in altitude was still toying with our brains but we had the HARDEST time coordinating our jumps. Needless to say we DIDN'T hit the target, but we got a good laugh.

OH! I also nabbed my very first muscle-up today AND it was captured by David P. Fulton on his handy-dandy new 3G-S. Soooo kewl.

weight: 174.5

Hit The Wall

Back Squat
1-1-1-1-1-1-1-1-1-1

We warmed up then started at 185# for the first single. Think the following was the progression:
185-205-225-235-240-250(f)-250(f)-245(f)-205

The 240# was a PR and it looked/felt super solid so I went for the 250#. I got it in and out of the hole, but got stuck in about the half-squat position. I tried it again with the same result so I dropped down to 245# but had no success there either. I was pretty frustrated since the weight felt good and I was moving it with some speed. I just kept getting hung-up at that half-squat position. Just below half actually. I dunno if that's a quad strength issue or what, but it feels like I just hit a wall. Whatever it is it blows. Spence didn't have much to say except that I could benefit from more explosion coming up out of the hole. I'll meet and beat that 2-fiddy next time around.


weight: 175.8

Swingers Club

7 rounds for time:
10 kettlebell swings, 1.5 pood
15 push-ups

Push-ups held me back. 7:50 rx'd

weight: 175.5

Two-Forty-Nine-A-Gallon

Alternating Tabata Mash-Up

Perform max reps for 20 sec, rest for 10 seconds (while transitioning to the next exercise station) and begin the next exercise when the rest interval terminates... Do this until you have complete 8 rounds at each station of:

wall-balls, 20#
knees-to-elbows
med-ball cleans, 20#

Lowest rounds for each exercise were 9, 7, and 6 respectively. This was a gasser.

World War Me

15-12-9-6-3

185# deadlift

handstand push-ups

vertical leap, 1ft above max reach

11:07 me thinks?

HSPU's killed my time, I used 2 abmats through-out

205# on the deads

Cookie: 26 burpees in 60 seconds

Kris Kross Will Make Ya...

"Jumping Nicole"

As many rounds as possible in 15 minutes of:

25 box jumps, 20" box

Max reps pull-ups

I made 8 rounds rx'd, 106 pull-ups total. (only got 1 pull-up on the last round before time ran out... FTL)

You're So Pushy

Push-Press

20-20-20-20-20

Nabbed 65-75-85-95-115 with more PUSH than PRESS

Mentalnality

Max repetitions:

Sumo deadlift high-pull @ 95#

56 rx'd ugh

Real Chunks Of Panther

With a partner, complete 3 rounds for time of:

400m run

20 thrusters, 95#

Max burpees in the time it takes partner to complete thrusters

Struggled through this with Dave and didn't finish before the cutoff (@ 20 min I think). We did get 114 burpees though. Dave barfed. So you know it's good.

Drowning Pool (Of Sweat)

"Chelsea"

On the minute, every minute for 30 minutes:

5 pull-ups

10 push-ups

15 squats

26 rounds rx'd

You Gosta Coordinate

Hang Cleans
2-2-2-2-2

Worked my way up to 165# which I successfully completed (a PR). Also got 170# (another PR)but only pulled it once before my grip gave out. Today was the first time I lifted with a pair of Do-Wins. Gotta say that I liked them. I felt more "grounded," almost as if I were an extension of the earf. Word. The fellas gave me shit about the shoes since they matched my shirt and my bumper plates. We did a couple of broad jumps after for shits 'n giggles. My best was only 93", down a bit from 96" the last time around. Weight is down a bit today from dehydration, but I be sippin'.

weight: 174.0

Die, You Random Son-Of-A-Bitch

Jerk

Work up to a heavy single

Rest 3-5 minutes

On the minute, every minute for 8 minutes:

2 jerks at 85% of your heaviest single

165# for the single, 140# for the other

Hot Date

Fran

21-15-9
95# Thrusters
pull-ups

Today was my first ever Fran and I gotta say I was pretty nervous walking into the gym today. From my experience Fran is the most infamous WOD and most commonly discussed benchmark time when comparing CrossFitters. My goal was a sub-7 minute time and both sets of 21 completed unbroken. Mission Success.
I went unbroken through the first round and pulled a 6:18. The second set of thruster was just plain nasty though. My legs were shaking like a naked 80 year old man standing in a deep freeze. I stuck with it though and gave myself a starting place for measuring improvement.
I did do a "Heavy Fran" in April which I scaled down to 95#. In that WOD we only did sets of 15-12-9 and I still clocked in a 9:49, although I did do half the pull-ups with a 20# dumbell. I'd still say this is a significant improvement for such a short time frame. CrossFit FTW.

weight: 175.8

You Can Do It, Oxygen Can Help...

Kettlebell Breathing Ladder

With a 53 pound kettlebell, complete one kettlebell swing followed by one full breath, two kettlebell swings followed by two full breaths, three kettlebell swings followed by three full breaths, and so on for as long as you are able. During the work set (swings), you may take as many breaths as possible.

18 rounds rx'd... mediocre. Gotta do sumthin about the grip situation next go'round. Maybe some wristbands and grip-tape.

Put A Flower In Your Hair...

"The San Francisco Crippler"

For Time:

30 bodyweight squats

1000m row

155# (about 90% bodyweight)

3:44 row

Total: We'll say 6 flat but I think it was a lil bit quicker

Walk Hard

Max Deadhang Pull-ups
Rest 3 min

Max Kipping Pull-Ups
Rest 3 min

100 Jumping Pull-Ups for time

I pulled 15 deads, 32, kipps, and did the jumps in 1:35... all in all a slightly above-average effort compared with the rest of the box. I used my tape technique again and it protected my hands perfectly. Some of the other fells got pretty torn up.
Afterwards we did a 400m "fun run" carrying a heavy load. I put on a 20# weight vest and carried a 100# sandbag... clocked in at under 3:00 minutes. Dunno for sure cause Sam didn't get back to the finish line in time, but I came in well before 2nd place (first loser) who clinched a 3:00.
All in all it was a challenging but fun day at the CFDC. Felt good today too... think hydration has been the key. I had only been drinking 2-3 liters of water but upped the ante to 4-5 and have noticed a considerable difference in my energy levels. Guess these 100 degree Nooners have been taking more outta me than I though.

weight: 174.2

Road Less Traveled, Jumped, and Thrown

Kelly
5 rounds for time of:

400m run
30 wall-balls, 20#
30 box jumps, 20"

Still fighting the "don't feel goods." After talking to a few of the fellas it seems I'm not the only one feeling shitty lately. The heat has GOT to be the factor. The digital thermometer in my car didn't drop below 102 degrees this afternoon... BLAZING! We sucked it up tho and I ended up pulling about a 25 minute time with some scaling. I say some 'cause the only thing I changed up was the wall-balls which I did for 25 reps per round at the urging of Spencer. Glad I did... 5 'lil reps feel like an eternity by round 2. Some guys pulled sub 20 min scores today, one even sub 17 rx'd. I've got a ways to go.

weight: 175.9 (after dinner)

Load that 12 Gauge... Now Shoot Me

Max Thrusters
95#

I had a go at this WOD today, a challenge from Dutch Lowy's website, and my performance was absolutely pitiful. I hate making f*!#ing excuses, but I don't know what the hell is going on. Sleep? Hydration? Nutrition? The heat? Whatever it is I don't like it. The feeling I get after pissing away a WOD like this disgusts me. It's a COMPLETE emotional drain.

F*!#ing find the problem
F*!#ing fix it

Today's results:
Three sets of 20, 17, and 15 rx'd

Also did 3 x 45 sec leg raises and 10 turkish get-ups

King Turd Of Shit Mountain

Power Snatch
5-3-2-2-1-1-1

Topped out at 115#, dropped to 95#, then worked back up to 120#

Another less than spectacular performance... couldn't even pull 10lbs less than my last PR. I'll tell myself it was all mental/technique. Spencer did give me a big tip on my head position. I've got a bad habit of looking down at the floor when I do these movements which causes my upper body to drop too far forward and throws off the balance of the entire movement. The goal is to focus on a distant, fixed spot which would essentially immobilize my head/neck and allow for a neutral spine.

I'm also less comfortable with the power variation of the snatch, which I think is unusual. There's something about the quarter squat that throws off my timing and makes the receipt of the weight awkward. I also tend to pull the bar too high before dropping. During this particular WOD I kept bringing the bar at or above chin level. Not good. It's a shame I had so many problems with this WOD since after last week's snatch WOD I had gained considerable confidence with the movement. Guess that's CrossFit... on top of the world one day, groveling in the dirt the next.

Lumbar Gone Bad

4 Rounds for time:

400m Run

50 squats

EPIC failure today... I was lying in the street screaming like a lil girl after the second round. That's about when my lower back went ape-shit on me. It felt like King Kong had his paws wrapped around my erector spinae and was tryna milk out some banana milkshakes, aka FULL BLOWN LUMBAR SEIZURE. I gotta start listening to my body when it says, "Rest Day!" This is the first WOD I haven't completed.

FTMFL

That's Boss

Deadlift max weight possible for 15 reps, 3 attempts

This was fun. I did a set of 15 with 235# fairly easily, then pulled another set with 250# after some harassment from the fellas... glad I did.

weight: 177.8

Blow Out the Candles...

27 Rounds for time:

1 Snatch, 95#

2 Handstand Push-ups

Another technique day, used 75# on las snatches and made it all the way through with 2 abmats on the HSPU's (this is a first for me). At the 20 min cut-off I had just finished my 20th round.

Used 1 pood kettlebells for the tabata shoulder torture after the WOD.

weight: 178.3, then I pissed and it went down to 176.3 FTL (literally)

Chase Dem Rabbits...

AMRAP in 10 Rounds:

Burpees, 20 seconds

Mountain Climbers, 20 seconds

Rest, 20 seconds

66 burpees + 119 mountain climbers = 185 total

C-Note

Weighted Pull-Ups

3-3-3-3-3

Some big kippin' got me 20/40/60/80/100#... took 4 pulls to get 3 legit on the benjamin

Three Tomatoes Were Walking Down The Street...

Playing a lil catch-up on the blog... I've been documenting times/weight/performance on the CFDC site but haven't been transferring the shiz to the FOUR-SIX and TWO. Gonna do that now so most of the following entries will be short 'n sweet. There will be an occasional weight recorded which I have been monitoring fairly consistently. Here weeeee go...

Interval Elizabeth

1:1 work ratio between rounds

21-15-9

Squat-cleans/Ring Dips

"Took it easy" today with 115# to work on my technique and ROM, my cleans are a work in progress... Ring dips have come a long way, no band today

4:49, 3:18, 1:36

Fondren Loopty-Loops

1 mile timed run

6:40 FTL

100 abmat sit-ups

2:40 FTW

Talkin Bout Emotionality

Front Squats and Muscle-Ups
5-4-3-2-1

5:26 with 165# and "toe box" muscle-ups... the 3rd round was killer on the front squats. Glad to be nearing body weight on these. I can't wait to be able to do real-deal muscle-ups... every other sub is just plain retarded.

TASTES GREAT! LESS FILLING!

The Chief
As many rounds as possible in 3 minutes of:
3 power cleans, 135#
6 push-ups
9 squats
Repeat 5 times. Rest 1 minute between sets.

Had a GREAT weekend, but WODs are not fun when you have beer for blood...

4+4+3+3 2/3+3 1/3=17 FTL

Chief, I'll be back to get ya

Know Pain, Know Gain

6 months! Today was my CFDC six month anniversary and I celebrated with an early morning WOD with the Rooster Crew and breakfast at Kozy. I also had a massage scheduled with Erin, our resident massage therapist, but she had to cancel last minute due to the CRAZY storms that have been pummeling the DF-Dubb all night and day.

I would like to say I had a good experience with the 6 AM'ers. I would like to say I feel great about my performance improvements over the last half-year, and that I feel confident and healthy on this day of relative importance. I would like to say those things, but I can't. In all honesty I feel frustrated with stunted progress and extreme deficiencies in strength. I'm also sore and completely exhuasted today, possibly the result of under-eating/inadequate recovery. During this morning's WOD my tank was on "E" and I struggled with mediocre loads. Explosive power was non-existent and my "techinque" was as far from perfect as is possible. The WOD was:

Clean & Jerk

1-1-1

Then, with 85% of 1 rep max perform 2 C&J every minute, on the minute for 8 consecutive minutes... I only pulled 155# on the 1 rep which is an old PR. I went with 135# on the 8 minute drill. Retarded.

On a positive note, the last 6 months at CrossFit has afforded me the opportunity to assess my general fitness level and establish a baseline from which I can set quantifiable goals. This is probably the most consistent I have ever been with training, and I'm proud of that. The next step is to ramp up the intensity and start focusing on specific weaknesses. I also want to set-up a two-a-day system where I can throw in some run and swim training in the a.m. and hit the WOD hard in the afternoon. I feel like these modalities have fallen to the wayside since starting CrossFit, which is ironic since I came to CrossFit to better my run and swim times. I think the WODs just took so much out of me in the beginning that I didn't have the stamina to keep up with both. Thangs have changed.

weight: 175.8

Nuff Said

Tabata Deadlifts
225#
20:10 x 8

51

Everybody Was Kung-Fu...

Overhead Squats
3-3-3-3-3

50 Burpees for time

Topped out at a lousy 115#... I was 115# for 5 last Feb, and 90# for 15 in early May! WTF : (
I blame Barbara (and a weak left shoulder girdle). My left shoulder kept dropping which would cause my entire torso to lean forward.

2:41 on the burpees, but CrossFitters beware... I have been shown the sacred dragon scroll of burpee technique.

Be-ah! Be-ah!

Barbara... you know who she is.

3:09/4:07/5:35/6:45/5:44
Avg round: 5:04
Total time with rest: 37:20

This was the first time I've done Barb rx'd, and I think it's safe to say it's the first time with full ROM. That first round was mine! for glory! But then that bitch had my ass in a sling and I was beggin' for mercy. No glory there AT ALL. I look forward to getting better everytime I do Barb. I feel like I'll be able to slowly reduce her to non-existence. Guess we'll see about that...

Escargot, My Car Go One-Sixty... Swiftly

100m Sprints x 6

We did this in a hot alley behind the gym, the sun was brutal. Worked on my start a lil with these thanks to instruction from Russ. Mostly just tryna stay low out of the pocket for as long as possible then focusing on staying relaxed once I'm standing tall. Results were:

12.?/12.5/13.?/13.5/13.5/14.5

The times with ?'s were run with partners so I couldn't get an exact readout. 

More Wall-Balls... Yay!

Fight Gone Bad

This was my second FGB, and my first to break the 300 mark... push-press and sumo's are my weakest links.

303 final

Smeagle No Trixie

Karen

150 wall-balls

8:07 with a 20# med ball

This WOD tore me up. I had a hard time walking the rest of the week. Don't let Karen fool you.

Slow Ride

Deadlift

1-1-1-1-1-1-1

The longest, ugliest, red-faced repetition in the history of EVER got me a 320# PR.  

The Bare Necessities

Interval Angie

100 pull-ups

Rest 2 minutes

100 push-ups

Rest 2 minutes

100 sit-ups

Rest 2 minutes

100 squats

My times for the individual sections were 8:02/4:25/3:23/2:50 for a total time of 18:48. I was pretty darn hungover from the Ranger's game the night before so this performance was definitely lack-luster, but still a lot of fun. I used a new taping technique to protect my hands on the pull-ups during this WOD and it worked perfectly. For future reference:

http://crossfitvirtuosity.com/blogs/articles/172-ive-got-to-hand-it-to-you-part-3

Warm Round Of Applause

Back Squat

1-1-1-1-1

After each single, complete 3 box jumps as high as possible.

Rest 5-7 minutes, then:

10-9-8-7-6-5-4-3-2-1

knees-to-elbows

clapping push-ups

225# was my final and heaviest load... used a 30" box with 2x45's and 1x35 plate stacked on top. I pulled a 7:14 on the metcon with push-ups being the determining factor, although I was able to stick with the claps for the duration.

Deliverance

Heavy Helen

3 rounds AQAP
400m Run21 Kettle Bell Swings @ 2pood
12 Pullups, Chest to Bar

Today was hot. Real hot. 15:36 rx'd... pitiful. Completely blew it on the C2B and ripped some of flesh off my paws in the process. G-Rant out.

Howlin' At The Moon

Press
5-5-5-5-5

I warmed-up/worked-up to 105# then stayed there through all 5 working sets. Each set was finished with the kind of slow, suffering reps that seem so impossible when your in the middle of the effort, but are super gratifying when you stick through the pain and complete the movement.

The 105# is very weak, but the good news is that it was my 1 rep max just a few short months ago and now I'm "tossin" it up 5 reps at a time. I do need to be more mindful of my lumbar curve during this movement, I felt some strain in my upper low back towards the end of the WOD.

The hot topic in the gym today was the three wolf tee which Sam Z wore during the WOD. The power this majestic garment bestows is immeasurable... Hell, even the Washington Post picked up on it:

http://www.washingtonpost.com/wp-dyn/content/article/2009/05/21/AR2009052104472.html?g=0

lol redic

Get A Grip

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

This was a fun 'lil number. I tried to keep pace with Russ, but ended up eating dust (as usual). My pull-ups really suffered during this one due to a slippery grip. I did have a small comeback however when I got chalked-up... big difference! Push-ups are a weakness fo sho... I did stay full ROM though. I look forward to hitting this WOD again.

Pull-67
Push-76
Sit-96
Squat-106

Total-345

On The Move

"Randy"

For time:
75 x 75# Power Snatches

This WOD was a blur... all I remember is someone shouting "DON'T LET GO OF THAT BAR!!"

Total time was 6:20

Blood In The Streets

Today's WOD:

AMRAP in 15 min of:
10 Medicine Ball Cleans, 20 pound ball
10 Burpees

Today was another gorgeous, sunny day so we opted to do the WOD outside in the driveway. Dave P. Fulton was my partner and he kept me honest with the rep count. I walked/crawled away with 9 full rounds plus 10 cleans.

A Do Run, Run, Run...

4 x 800m sprints

2:41 2:45 2:54 2:59

A beautiful, breezy, sunny day... perfect for a little pain.

The Bet Heard Around the Gym

"Jackie"

For time:
1000m row
50 Thrusters, 45 pound barbell
30 Pull-Ups

I had a 3:38 row and total time of 9:46. The interesting thing with this WOD was that we were being charged fouls if we had to break for rest during a set. For each foul we were penalized 5 burpees. I had a total of 5 which was a low-average amount. I wish I had taken more rest BETWEEN exercises before initiating a set, this would have helped keep that foul count a little lower (dunno how it would have effected my total time tho).

The good news is I didn't have to do a single burpee because good 'ol Sam made a bet that if anyone could do the entire workout in less than 12 minutes with no fouls he would do EVERYONE'S burpees. Big-ups to Russ for taking that bet to the bank. By the end of it Sam had to cash in on 200 plus burpees.

Awesome.

Below The Belt

Front Squat

3-3-3

Rest 5 minutes

5 rounds for time:

10 pistols

10 ball slam to box jumps (holding the ball)

I ended up topping out at 185# on the front squats, and I barely snuck in the last rep of the third set. This is a solid gain for me though, which I can contributed to improved flexibility, mechanics, and comfort.

The quickie at the end was a pulse-raiser. I used a 30" box and a 14# med-ball, as well as a red-band on the pistolas. I noticed a huge difference in the relative strengths of my legs, and will need to address this if I want to see significant increases in my lower body power output

I Hate It When I'm Wrong

As many rounds as possible in 20 minutes of:

10 box-steps with 45# barbell
20 lunge jumps
5 chest-to-bar pull-ups


My man Russ asked before this WOD which segment I thought would be the "limiting factor." Having done lunge-jumps in the past I figured they would be a breeze, and the pull-ups were only rx'd a 5 per round so I answered that the box-steps might be a beotch once we got into it.

I was wrong.

The lunge-jumps got CRUNK after round 5... the box-steps definitely helped up the ante on these damn things and they got my lungs (and thighs) burning. By the time I made it to the pull-up bar I had to take a second and transport some oxygen across the sarcolema of my taxed muscle fibers and allow my buddy bicarb to buffer my systemic pH which seemed to be dropping like panties at prom. Long story short, I only pulled 9 full rounds, 10 step-ups, and 15 lunge-jumps.
Afterwards we had a little cookie where we partnered up with 2 others and did a rotation of 30 mountain climbers, L-sit hangs, and planks. The trick was that you had to hold the hang or plank for as long as it took each partner to blast through the mountain climbers. Simple right? Yeah, well I f*!ked it up. Little beknownst among civilians and other non-Marine military personnel, Marines do all their exercises at a double-count. For example, if you were told to do 20 push-ups you would do 20 four-count push-ups which in reality is 40 push-ups. Well, when my turn came around for mountain climbers I proceeded to do them as I was taught by Uncle Sam's Misguided Children. 60 mountain climbers later my agonizing buddies and their toasty abs were screaming my name. Oops...

Wrong again.

Brush Ya Shouldas Off

I'm f@*$! sore today... my delts, pecs, bi's, and lats are tighter than Jay Z's lyrics. BOOYA! Yes, that just happened. Anyway, I obviously cringed when I saw today's WOD:

Thrusters
1-1-1-1-1-1-1

I haven't had what I would call a "healthy relationship" with thrusters thus far. Granted, we have only met 2 times previous to today's WOD, but I distinctly remember a full dose of physical and mental anguish being served up during each rendevous. This probably has a lot to do with my technique which, as far as I can tell, is piss poor.
For whatever reason I have an issue with releasing my grip from the barbell when entering/exiting the bottom of the movement. This forces my elbows down, causes my scapula to protract, and ultimately decreases the efficiency of my power transfer since I'm unable to maintain an ideal verticle posture or chest-to-bar contact throughout the movement. Sam gave me notes today and he seemed to think that this was a flexability issue. While I don't doubt I would benefit from some added flexibilty through my shoulder girdle (who wouldn't), I think this is more a mental problem than any. I don't feel comfortable releasing my grip because 1.) I want to maintain "full control" of the weight I have chosen to place my body beneath and 2.) I haven't developed a technique that will allow me to quickly transition my grip while accomodating both the front squat and push-press segments of the movement. I have a feeling I will learn how to push the bar into the air with chest and semi-open palms, then transition to a closed grip somewhere during mid-flight with wrists under the bar. Time will tell. Until then I'll just have to shake off the soreness, brush my shoulders off, and keep on keepin' on.

Today's loads were:
135, 140, 145 (f), 145, 150 (f), 150, 155 (f), 155 (f)


Weight: 172.6

A Second Helping of Pain

10 rounds, for time of:

10 Ring Dips
10 Pull-Ups

I used el bando rojo for the ring dips on this number, kipped my chin over the bar for the pull-ups. This WOD probably would not have been as bad (and I might have finished) if we hadn't done 50 chest-to-bar pull-ups earlier in the week. My hands looked like raw hamburger after the fifty... they like hammered shit after the hundred we did today.
I was half way through my 9th round when I hit the time cut-off at 15:00 min. I stopped midway though the WOD to tear off the grip tape I had around my hands and this cost me dearly. We also had judges/counters today to keep us honest... good stuff.
On a side note, I can't wait to be able to do ring dips at high volume without assistance. My last 2 crutches are the band on rings and the ab-mats on HSPU's. THEN all I gotta do is master muscle-ups and double-unders before my CrossFit repertoire is complete... at least on a novice level. Self improvement is sweeet and like my man Spencer says, it's all about the pursuit.

Word.

Cash Only Please

Another beautiful day for pain:

3 attempts for maximum weight:
Overhead Squat, 15 reps

Then, Cash Out:
5 minute cumulative plank hold

I pushed 90# on the OHS's on my second round of 15 and was going for my 3rd attempt when we ran out of time. I feel I could have worked 100# successfully, albeit painfully. I am super proud of my progress with the overhead movements in the last 4 months. My last 1 rep max for OHS was 135# and now I'm doing nearly 70% of that for 15 reps with no rest whatsoever (the bar never comes down from the overhead position). I think there's some asian proverb that would be appropriate to quote here... sumthin about collecting pebbles and building a temple? I dunno, better luck with the philosophizin' next time I suppose.

2:30, 3:57, 5:01 were the times on my clock during plank torture, sooo I took 2 x 5 breath rests. Delightful.

Weight: 171.4

Qual-ee-fuh-cay-shee-un

We had the CrossFit Games Southwest Regional Qualifiers hosted at GSX this weekend. It was an awesome spectacle of strength, determination, and pure comptetiveness. Today's WOD was actually the 2nd WOD for the qualifier and I'm glad I had the opportunity to experience first-hand just how fit these athletes are. The workout?

50 chest to bar pullups
50 burpees

Simple right? Not. So. Much.

I watched guys pull though this in just over 3 minutes IN THE RAIN, but 4-5 min was a more common score for the male leaders. The top 3 female qualifiers pulled 6-7 min. I did this as rx'd and finished in 7:55 with only a handful of non-counted reps. My hat is off...

Skin Juice... Yum!

The WOD rx'd:

3 minutes max reps suicide run, 10 meters

Rest 2 minutes

3 minutes max reps deadlift, 275#

Each time we ran 10m we slapped our hands on the deck and this counted as one point, then we ran back 10m and slapped again. Back and forth, back and forth, back and forth... you get the idea. My total count was 48.
The fastest 2 minutes of my life then passed and the next thing I know I'm pulling my dizzy butt up to the barbell. I scaled the weight down to 225# to keep my output high. I pulled a treacherous 29 reps. I kept my form for the majority of the movements, but Sam did correct my "saggy-back" a little past midway. I left a puddle of my skin juice on the gym floor. I need to get Gatorade sponsorship.

Jalopeno Aveoli

3 Rounds, for time:

10 Clean and Jerk, 135 pounds
15 Ring Dips
20 Kettlebell Swings, 53 pounds

I did this with 105# and I used a red band for the ring dips. The biggest hurdle to my time was the cleans/jerks which just ATE the clock... those damn cleans always make me breathe fire! I was able to cruise through the dips and swings with very little rest. Again, I can't remember my time... wanna say around 12min? Gotta get back on track with my posts.

Crazy Hazy Days

Well this is my first day back in the gym since I left town for the Larry Joe Taylor Music Festival and Chili Coook-off which was a 5 day drinking and eating marathon... not exactly the epitome of health. The WOD:

5-4-3-2-1

Snatch, 135 pounds
100m Sandbag carry

I went with 105# on the snatches and a full 100# on the sandbag run. This was a fun little number and I knocked it out pretty quickly. I think this was the most confident I have been thus far with my snatches, and know I could have done more weight (which is a great thing). I can't remember my exact time but I want to say it was 9 sumthin... guess my brain is still in an alcoholic haze.

My First Fran

Today's rx'd WOD was "Heavy Fran" which is:

15-12-9

135# Thrusters
45# Weighted Pull-Ups

Unfortunately my strength and fitness abilities are not up to par as of yet, and I was forced to scale this beast down. My hips were also very tight from the week's collective training modalities AND I didn't get much sleep/recovery due to my work schedule which forced me to hit-up the 7am class. I think I might have gotten a max 6 hrs. Alright, I'm done whining.

I went with 95# and 20# respectively and pulled a total time of 9:49. The 20# was a db I held between my legs... not fun. In the interest of time, I dropped the db during the set of 12 and pulled body weight for half of the set since I was gassed and super strugglin to get my chin over the bar. I HIGHLY recommend a weight vest or waist strap for any multiple of weighted pull-ups. My nuggets was screamin'.


Weight: 170.0

Grip That Snatch And Pull

Today's WOD was 10 rounds for time of:

5 185# snatch grip deadlifts
4 jumping lunges
3 handstand push-ups

We did a short warm-up then started on the deadlifts working up to a heavy set of 3. I topped out at 265#. On these snatch grips I gotta remember to get my hips lower than norm AND especially lower than my shoulders. Also, on ALL deadlifts I gotta work on synchronizing my hips and shoulders so that they come up in unison. My shoulders have a tendency to come up early. I did a 1 rep max snatch grip deadlift in February (02/16/09) and pulled 285# so a 3 x 265# ain't too shabby. That's 93% of my max pulled 3 times.

On the WOD I used two abmats on the hspu's and made it through all 30 reps. This is a personal best. The jumping lunges were just silly. My total time was 8:49.

Weight: 169.8

Calories? Blocks? Paleo? Conundrum

In an effort to maximize my potential I've been seeking an optimized diet to follow. The link below helps explain the problems I've been facing. I need to make a decision soonish.

http://www.zonediet.com/Community/Forums/tabid/121/forumid/2/tpage/1/view/Topic/postid/39238/Default.aspx 

All Kinds of F*cked Up

So today's WOD started off as 3 rounds of:

7 Muscle-Ups (sub 3 pull-ups/3 ring dips per)

15 225# deadlifts

1000m row

Apparently this was WAY too long for us to finish in a 1 hour session with such a large group so the deadlifts were cut down to 10 reps and the row was cut to 300, but we added a 4th round. I scaled the deadlifts down to 185# to help me stay consistent. I used a red band on the ring dips. On the pull-ups I started with body weight then halfway through had to use a red band. Sam says my total time was 20:17 but I don't see how this could be right since I finished before some of the folks in the first heat (I was in the second). Anywho, it was a good WOD and people were breathing fire and running around like chickens with their heads cut off looking for an empty station. I hope to get wrecked doing the original WOD some day.

PFT

This is fast becoming a Monday morning tradition...

Swim: 9:48

Push-Ups: 66

Sit-Ups: 101

Pull-Ups: 11

Run: 10:15

Took it easy on the swim and still pulled a decent time, felt good. Push-ups need A LOT of work. On the sit-ups I took a brief rest at 60 which I didn't necessarily need and I feel like this made it more difficult to finish out (my abs just went hot after). Pull-ups are retarded. Run is making progress. I wore a sweatshirt for the 1st 800 and when I took it off I felt great and really started to move. Maybe we'll try this again in the future.  

My Biosuit

Alrighty, I have finally made some body measurements and calculated an estimate of my body fat.

Neck: 15.5

Chest: 38.75

Abdomen: 32.5

Hips: 37

Thighs: 22.25

Calves: 15.5

Forearms: 11.5

Biceps: 12.5

I calculated my percent body fat three different ways. The first was with a handheld bioimpedance device that Gold's Gym was nice enough to let me use. I'm not sure how accurate this thing is but I entered my height, weight, and age into the computer and held on for dear life not knowing what in the hell it was gonna do. The trainer at the gym didn't seem to have a clue either. I did three measurements which were 12.8, 11.8, and 11.8.

I went and did some research after the fact and learned how these little buggers operate and the variables that can effect the outcome of their estimations. I think the leg-to-leg variety would offer a more accurate result and even then the reliability of the data seems to be less than that of the old skin-fold test. With that in mind I decided to make some calculations using formulas developed by the YMCA and the U.S. Navy which use simple body measurement to factor a body fat percentage. 

The YMCA equation for men only requires a weight and abdominal measurement: 

(4.15 x abdomen) - (0.082 x weight) - 98.42

----------------------------------------------------

                            weight

This gave me 13.4%

The Navy's equation is a bit more involved and requires a height, neck, and abdominal measurement:

(86.010 x LOG ((abdomen) - (neck))) - (70.041 x LOG (height)) + 36.76

This gave me 13.36%

Averaging the four estimations gives 12.84%... We''ll take it.

Cindy

AMRAP in 20 minutes of:

5 Pull-ups

10 Push-ups

15 Air squats

My goal today was to complete as many "strict" pull-ups as possible since this seems to be an issue when I go to PFT. I also made sure to go full ROM on my push-ups where a lock-out at the top isn't habit just yet. The pull-ups were the limiting factor and as the clock continued to tick I began to alternate strict and kipping pulls to try and keep a decent round count. That didn't really happen though. I ended up with 12.5 rounds. 

On a side note, there were some fellas that finished with 27 rounds today and while I don't doubt their fitness level I do question their ROM. I mean really... 270 legit push-ups? AFTER 135 pull-ups? I suppose seeing is believing so I'll definitely have to spectate some of the am sessions next time Cindy comes to town.

Weight: 169.0

Distilled Pain

21-15-9 for time:

Body weight deadlifts
75% front squats
burpees

I weighed in at 167.8 prior to the workout sooo I decided to go with 175# on the deads and 135# on the front squats.... bad decision.

Actually, everything was moving along fine until I got to those damn front squats. I need to get serious about throwing some pure strength training days into my fitness routine. It's workouts like this that remind me of my deficiencies, and although it took me forever-and-a-day to complete the WOD I didn't quit like many others did. Do believe me, though, when I say that my body was screaming at me to run and hide in a locked closet. This WOD should have been done in around 10 minutes. My total time was 19:41 and I think 9 minutes of that could have been erased if I had a solid front squat.

Time will tell.

Get a Rhythm

Alrighty, so I got sooper sick last week and have been feeling weak/light headed. Also, I had a death in the family so there has been family/funeral shiz going on all as well. I'm tryna get back in a ryhthm at the gym and have gotten 2 consecutive WODs in for the week thus far.

Tuesday was Push-Press 3-3-3-3-3 with a weighted 800m "fun run" after.

I pushed 125-135-140-150(fail)-145x2 then ran the 800 with 100# sandbag in 4:40. Goodtimes.

Wednesday we did some oly-work with ye olde snatch, the power snatch to be precise. The WOD was rx'd as 12-9-6 for time of power snatch, box jumps, and kettlebell swings.

I pulled 85# on the snatch, used a 30# box, and used 2 pood on the swings. My time was 6:17 which tells me I def could have thrown on some more weight (we were looking for times between 5 and 10 minutes). However, if you could have seen my form I probably should have pulled LESS weight.

Speaking of weight, I dunno WTF is going on with my body weight. I had been a consistent 174-175lbs before my trip to the rockies, but now I can't seem to get over 168. Looking back over the past 5 weeks (37 days) I have lost a total 7.5lbs. I haven't changed ANYTHING so I'm hoping that I'm shedding body fat. The worse case scenario is that I'm losing lean body mass, but I don't know how this could be possible with my diet. I won't know for sure until I get some measurements done. I should probably sit down and reevaluate my intakes as well.

Weight: 167.8

N/V/D

Weight: 166.2

f*ck me running

PFT

I ran a PFT at Northlake College today. The results?

500m swim: 9:34
Push-ups: 60
Sit-ups: 88
Pull-ups: 11
1.5 mile run: 10:46

Horrible.

The good news is I finally got to meet K. Graves in person.... Totally rad.

Back In the Saddle...

Wahoo! Made it back from Colorado with little more than some bumps and bruises... time to get back to business. Unfortunately, that also means getting back to the j-o-b where I am scheduled to work 72 hours this week. The vacation is over. It's been a struggle to get to the CFDC but I've made it to 2 wod's thus far...

Tuesday (03/24/09) brought 1 rep max deadlift... normally I'd be pumped, but I showed up for this after tired and dehydrated after a 16+ hour shift in a ridiculously busy emergency room. The results were not remarkable, though I did pull a new pr... 310# on my second attempt. That's 15# over my last attempt on 12/22/08. I hope I can nab 2 x bodyweight by summer.

Wednesday was "Tabata Fight Gone Bad." I DID NOT WANT TO WORK OUT TODAY. I literally could have fallen asleep during the warm-up, but I sucked it up and pushed though.

We completed 8 Tabata intervals (20:10) for each of the following:

Wall-Ball, 20 pound ball
Sumo-Deadlift-High-Pull, 75 pounds
Box Jump, 20 inch box
Push-Press, 75 pounds
Row (calories)

My total count was 341... an average result. My last true FGB tally was 275 on 01/16/09.

My weight on 03/23/09 after vacation was 170.2.. dunno what the f*ck to think about that

Begining of the End of the Begining...

1 Rep Max:

Weighted Pull-Ups
1-1-1-1-1-1-1

Then Annie:

50-40-30-20-10 Reps for Time:

Double-Unders
Abmat Sit-Ups


60# pull-up... ALMOST had the 70#. I used 2 x 20# weight vest and a 20# dumbell.

9:51 with 4 x singles... I need to buy some rhythm. Or is it coordination? Either way I can't do continuous du's to save my life.

This is my last workout before I go snowboarding in Aspen for 7 days... let's hope for an injury free snowland adventure as well as a quick return to training at the CFDC.

JT

21-15-9 Reps for Time:

Handstand Push-Ups
Ring Dips
Push-Ups

13:41...

-mostly 2 x jumping dips, started with a few b.w.
-did 21 HSPU with 2 mats, got wrecked, then finished the 2nd and 3rd rounds with
the infamous prison showers
-reg push-ups were a breeze... riiiiight

This was the first time I've done jumping ring-dips... usually I would use a red band. I thought that the jumps would help me keep a more natural body position and provide for a greater ROM, but my legs did much more of the work than I would have liked and in the future I'll use the band to keep the emphasis on my weak lil deltoids.

This was the best I've done on the hspu thus far... still plenty to work on though

Japanese Son-of-a-Beotch

Gwen:

15-12-9 reps of Clean and Jerk

Touch and go at the floor only. Even a re-grip off the floor is a foul.


I pulled 95/105/115 with no fouls, although I did have to rest with the bar in a back squat position. This WOD was more a test of grip strength and cardio-respiratory endurance than anything... good stuff though.

I also did tabata treadmill for the first time. This drill is intended to improve P.O.S.E. running techinique, but I think a sadist with a sense of humor designed it. We put the treadmill at a 12% incline and a speed of 8.0 then used a 20:10 ratio. These might have been the longest 20 sec of my life, but I pushed through and actually finished fairly strong. I will definitely increase the speed in future rounds.

Meltdown

There's just nothing worse in life than disappointment, ESPECIALLY when you have let yourself down. During today's WOD I did just that. Behold:



"The Filthy Fifty"



50 Box Jumps

50 Jumping Pull-Ups

50 Kettlebell Swings, 1 Pood

Walking Lunge, 50 steps

50 Knees-to-Elbows

50 Push-Press, 45#

50 Back Extensions

50 Wall-Ball, 20# Ball

50 Burpees

50 Double Unders



My time was a shameful 29:50 and I have been absolutely disgusted with myself all day. My major time challenges were 1.) knees-to-elbows where I kept losing my grip 2.) wall-balls where I plain gassed out/lost mechanics and 3.) burpees where I started feeling sorry for myself. All this was exacerbated by the fact that it was 80 degrees and 80% humidity. I actually lost 2lbs of water weight during this WOD. That's nearly 1L in less than 30min.



I'm not sure why I feel so frustrated about my performace today, normally I'd just chalk it up to being a new CrossFitter and the fact that it was my first time to do the Filthy Fifty. I suppose I feel that I was well rested, well fed, and ready for the challenge but didn't get near the result I feel I should have. I could blame it on the weather or on the first attempt... but I to blame myself and carry it until the next time the Fifty and I meet.



Weight:172.0... 174.0 after rehydrating

Friends Like These...

Alrighty, so I missed a post last friday. Here it is.

10 rounds of:

20m walking lunge

10 knees-to-elbows

This was tougher than I had anticipated. The result? 10:55, two black knees, and a ripped callus... goodtimes.

That brought in a weekend of rest and spectatorship at the Fittest Games. The games really helped me appreciate my CFDC family, and made me proud to call the quality individuals in this group friends. I can only hope they consider me the same.

Today's WOD was done with a partner. Mine was Millie who totally rocked this workout. We did this WOD much like a relay where only one partner was allowed to run at a time and the only rest you get is while your partner is running. We completed the following workload:

800m run, 2 trips per partner

400m run, 4 trips per partner

200m run, 6 trips per partner

Our total time was 34:04. My personal run time was 13:57, but this doesn't include 2 of the 200m sprints so you can add a minimum of 56sec to that. Actually, when you add 60sec my average mile pace was 5:26 which HAS TO BE incorrect. I think we need to remeasure the CFDC run course.

Today's weight: 174.0

Dragging Ass

Power Clean, 2-2-2-2-2

Then 3 Rounds, for time of:

5 Power Cleans, 85% of your heaviest set
2 minutes of Wall-Ball shots, 20 pound ball
Rest 2 minutes

My final "heavy" set was at 160#... I only nailed it once so I went back down to 155#. There were a few instances when I got the weight up, but then pushed my hips too far forward to get under the bar. I guess this was because I wasn't bringing my arms up and around quickly/completely and had to compensate. Whatever it was I strained my back trying to muscle the bar up. Definitely want to avoid this in the future. At the lighter loads I can feel that "sweet" spot and look forward to the day when I can pop-up a rock solid 200#. Practice, practice, practice...

After all that I used 135# for the WOD which felt light even though it was more than 85% of that 155#. Wall-balls were 46, 47, and 43. On these I knocked out 25 by the 1 minute marker every time. My goal for next time should be 30/minute.

I felt drained after today's workout. I slept well, had a great breakfast, and it wasn't an especially difficult WOD so I'm not sure why I had the slump... I even had a protein shake and a cup of coffee after the workout. Hopefully it's an isolated incident.

Weight: 172.5

Skilled Labor

Today brought an interesting mix of exercise.

First was the Tabata Mash (20:10) with virtual shoveling using a 24" barrier and regular 'ol push-ups.

With a barbell holding only one plate (men 45 pound plate, women 25 pound plate), we touched the plate on one side of the barrier to the other for one rep. My lowest rep counts for a single interval were 10 shovels and 12 push-ups. Actually, I stayed at 10 shovels for the entire duration which tells me that I need to do more weight next go 'round. We did a total of 8 rounds each.

After getting off "the job site" we took off our hard hats and did Tabata L-sit Hangs (10:20). I was able to hold my legs out straight for half of the eight rounds. After that I could only manage holding my knees to my chest.

6 x 400m run with ~40 sec rest between intervals... total run time was 8:57. I did this at a nice lil clip and kinda surprised myself with my times. I hope I can keep up this intensity when I run a legit 1.5 mile.

Weight today was 172.3... WTF?!

I Put A Spell On You

Simple and succinct, here is an article on ideal macronutrient ratios for CrossFit exercise written by Lon Kilgore.

I think the key points to pull from this piece are:

1.) changing body composition is not voodoo. its science, and basic science at that.
2.) energy in, energy out. there's no way around the 2nd law of thermodynamics.
3.) diet without exercise works, if you have 20 years to lose a few pounds.
4.) 40 carb/30 prot/30 fat is close to an ideal macronutrient ratio for CrossFitters
5.) high-quality, non-processed food is ideal and always has been.

The Air is Getting Slippery

Had my pic posted on the CFDC website today... sooper kewl. Today's workout?

4 rounds for time:

750m row
20 53# kettlebell swings

10 pull-ups

Rest 90 sec

After subtracting rest time my total was 19:49... think that's a 4:57 average round. I was able to keep all 4 row sessions below 3:00 but they were all in the 2:50's. Goal for next time will be sub-2:50. Kettlebells swings still feel awkward, maybe that's just part of it. I feel like while trying not to lean too far forward I lose power translation through my hips and, therefore, don't achieve full ROM at the top of the movement. Pull-ups were a breeze today. My grip on rounds 3 and 4 was the only real challenge there. Maybe next time I'll go for the weight vest?

Oh! Speaking of grip, I think I officially have a sweaty hand problem during workouts. I need to look into a training aid so this stops affecting my times. I'm put-off by gloves though.

Weight today was down to 173.0... dehydrated?

A Good Start

Alright, so I've posted all the benchmark WOD's that I have completed (and could find) over the past two-and-a-half months along with relevant times and comments. This was a bit tedious, but will be well worth the effort when I need to compare results and mark progress in the future.

Searching through the workouts I have completed at the CFDC was fairly gratifying. The benchmarks represent only a small fraction of all the WOD's I have experienced, and it gave me warm-fuzzies to see how much work I have done over such a brief period of time.

So from here on out I will give my best effort to post ALL my daily workouts and nutritional intake. I will also be recording personal benchmark achievements in a sidebar list to provide a kind of snapshot of my current fitness ability.

Todays weight is 175.3 lbs. I hope to get some body measurements recorded very soon, just for shits and giggles. I am beginning to realize that I need to develop some specific goals to focus on. Up until this point I've been thinking in broad strokes which has been sufficient in developing a baseline, but if I plan to have any long term success I better put together a battle-plan.

Fail to plan, plan to fail right?

Welcome Home

“Michael”

3 Rounds, for time of:

800m Run
50 Glute-Ham Developer Hip Extensions
50 Glute-Ham Developer Sit-Ups

25:56

I sub'd 750m row for run due to a cranky knee that I injured the previous weekend in the grand canyon. I broke parallel on all GHSU’s but didn’t touch the floor. I had to grab a bucket cuz I thought I was about to blow chunks… God Bless the CFDC, but goddamn the CFDC.

From 02/24/09

Heartbreaker

“Helen”

3 Rounds, for time of:

400m Run
53 pound Kettlebell Swings, 21 reps
12 Pull-Ups

10:40 with 53# and no band… prolly should’ve been a sub 10 but I gassed out on the final round. This is still approximately two-minutes faster than my first Helen which, I didn't know it at the time, I was put through during my initial assessment/fundamentals course. I'm pretty sure I used a lighter kettlebell at that time as well.

From 02/10/09

Voluntary Manslaughter

“Barbara”

5 rounds for time of:

20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats

Rest precisely three minutes between rounds.

As rx’d with red band on pull-ups 3:11/ 3:13/ 3:37/ 4:52/ 4:52

I lost ROM integrity with push-ups and sit-ups as the rounds went by… maybe a wee bit on the squats as well (hips opening at the top).

I did Barb on 01/28/09 and she is my least favorite WOD to date. Infact, if Barbara were a real person I'd currently be serving ten to twenty without parole.

Need a Shot of Penicillin

"Nasty Girls"

3 Rounds, for time:

50 Squats
7 Muscle-Ups*
10 135# Hang Power Cleans


*1 Muscle-Up = 2 Ring Dips + 2 Pull-Ups substitute

13:30… 115#, kipping pull-ups, assisted ring dips (red band)
My forearms were TOAST after this one.

From 01/21/09

Fight Gone Bad

For those that don't know the FGB WOD consists of 3 rounds of the following:

Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

I participated in my first FGB on January 16, 2009. Immediately after I began to question the logic in my commitment to the CFDC.

Total: 275

Reattachment

"Christine"

3 rounds for time:

500m Row
12 Bodyweight Deadlifts
21 Box Jumps

10:55 @ 155# (90%)

Also, I switched to box steps on round two because I was dizzy/pussin’ out… but went back to full box jumps on the final round.

I did a fourth round of full box jumps to get my ballz back.

From 01/09/2009