Another whirlwind weekend

Another few days that got behind me before I knew it.. damn.. this summer is CRUISING.

Thursday
Turkish Get Ups
Got a 75 barbell with my left hand and a 95# with my right, heaviest I have ever done successfully.. woot.

Shaken, Not Stirred.
2:53 Rx'd

I rocked this one out, unbroken DUs and unbroken DLs.. about as good as I could do.
Of course Eddie texted me an hour later and said "2:46, BAM"..  which almost caused me to stick my head in the toilet for an hour. Damn it.


Friday
Came in alone today to do some strength work. I expected this to be "easy-ish".. I ended up sweating buckets.
EMOTM 20
Odd Minutes - 3 Back Squats
Even Minutes - 3 Push Press

I mostly worked with 205 on the squats and 155 on the presses.. But I got up to 225 and 165 by the end.. I had no spotter so I did not go crazy, just wanted to get in some reps, since I did not want to do Fran and I have been neglecting back squats lately by accident.


Saturday - Did the Color Run 5K up in Amesbury with my girlfriend, but we mostly trotted and walked it out, it was way to crowded and crazy. Poorly run event, would not do it again.
I still have blue in my ear and pink on my upper back.


Sunday -
I did the Partner WOD from Saturday with Janine in the morning, we both missed it.

Refugee- 313 reps total

I think I did something like 40 or 50 clapping Push ups, 40 or so Wall balls, 30-40 box jump overs, 25 power cleans, and 25 S2Os.. great workout.

My running paces felt GREAT which was surprising, usually I suck with them. The rest did help though, obviously.

Tues-Wednesday

Nothing to see here, just being awesome at life.

Tuesday, back on the saddle. Thank god, felt like a moping fledgling dipshit after 3 days off and my sleep cycle totally fucked up.

Strength - Farmer' carry

We ran out of time on this unfortunately. I did a 350 and felt quite strong, I bet I had 400-430 in my somewhere today. Next time.

WOD - Chipperdales

For time:

10 Wall Walks

10 Cal Row

10 T2B

10 BJ 30"

10 Stones

back down the ladder, finishing with wall walks.

Time 9:50 Rx'd

This hurt like a sumbitch. The heavy stone and the wall walks, wow.. The middle stuff I was able to plow through without much problem, but the book ends killed me wind-wise.

I probably could have done this 2 minutes faster with a light stone, but I wanted to challenge myself.. some of the reps were ugly though. Meh.

Wednesday

Morning

Muscle Ups - 3 x max rep sets

7, 5, 5

Best I have ever done, very happy. On my way to my goal of 10 in a row. That was one of my year's goals.

"Rewind"- #1 - 6 Rounds + 2 Burpees, then 5 Rounds + 11 reps.. 

This snuck up on me.. It didn't seem bad for 2 rounds, but in the midst of the third round of both AMRAPs I had that mental switch go off where I was like "slow down, you are going to gas out".. I usually don't get that on short sprints, ouch.

Night

2k Row 

Time - 6:59.3 

Puerto Rico MuthaFuckasssssssssssssssssssss.. So jacked up..

I went into this a little different than my last two tangles with the 2K row.. Before I had tried to go our hard and just "hang on" for the last 5 minutes.

This time I went out and just found my pace in minute 1 and stuck with it, right around 1:44 as best I could..

I think the lowest I went was like 1:42 for a little stretch in the middle, and then 1:49 was as high as I ever got.. The last 200m I was screaming out just trying to make it overwith.. If I got something like 7:00.1 I would not have talked to anyone for like a week.

Goal for 2012, checked off.. 

Next up.. 10 muscle ups in a row, and then 450# deadlift.. Boom. 

V-A-C-A-T-I-O-N

Whirlwind week.

I knew I had this bachelor party coming up and I was really excited to see some old friends, play some golf, and hang out on the beach.

Between this 24 Day Challenge with Advocare and Paleo, and working really hard on everything I am doing, my brain just need a full-on break to do whatever the hell I felt like.

Wednesday
"Grace" - 2:26 Rx'd

This was a sweet PR, by about 25 seconds, I am very happy about this. But as someone who likes the olympic lifts and the form of it, I know how lousy my form was on it, so that was annoying. But whatever, live and learn. I sort of hybridized the the push press and push jerk into this ugly looking super press in the interest of time. I will know to stay away from that next time and try to stay more focused.


Thursday
Travelled all morning, got to the hotel gym around 3PM which was a total joke, just 2 treadmills, no weights at all.. Ho hum.. I ran a mile on that, then walked a mile at a steep incline just to get a sweat going. Then did some burpees, nothing to write home about, just an active recovery day.

Friday
Golf in the morning, played OK considering I have not played almost all summer.

The in the afternoon I visited CrossFit Myrtle Beach, which was a ridiculous experience.

So, some background info... its like 100 degrees all day every day in Myrtle, with like 75% humidity at all times. If you play golf past about noon, you will melt, dead serious.

I went to their 6PM class hoping it would be settled down by then. I was wrong. They were sharing this enormous warehouse space with a bunch of sports camps, with NO air conditioning, just moist stagnant hellish air. The WOD was a 20 minute AMRAP of 10 push ups, 15 1.5 pood KB swings, 20 sit ups, and 25 double unders. I got about 8 rounds and change because it was basically a sit up contest, I hate those in high rep situations, but today felt better than previous attempts. 20 per round is a lot better than 40. (curse you Barbara).

I wanted to stay afterward to hang out with their trainers and shoot the shit and do some power cleans, but I legitimately could not hold a barbell because my hands were so sweaty. I tried for 10 minutes and it was like holding onto a popped water balloon.

Sat-Monday.. Rest Days & travel days.. plane delays suck. I can't wait to work out this week, I feel like a bum right now as I type this.

Excited to make up my 2K row this week too, that was one of my yearly goals, to get a sub 7.. here I come.

Tuesday - Back on the saddle

Boom Baby.

Ready to wreck some shit today.

I came up with a little met-con to do today when I was inspired because the rope climbs at the games reminded me I have not done them in a while.

I did this little guy
Row 400 m
4 rope climbs
4 heavy tire flips
Row 300
3 RC
3 TF
etc.

Took 7:30 on the noggin. Good burner. The rope climbs were by far the hardest and most taxing part. The level of tightness you need to maintain in the grip and in the legs is very straining for me. I need to get more efficient and use my legs better. Something to work on, as always.


Next I did the workout with the class, about an hour later.

Skill work-
Ring Dips - 3x10. No issues here. I like ring dips. I did muscle-ups to the top of the ring to practice as well. Fun little throw-in.


WOD - "Goat"
AMRAP 15
6 Pistols
4 Hang Snatch 75#

I did this at a semi-conversational pace off the bat to feel it out. But man did I sweat after a little while. Pistols own my soul.
I did the snatches super light to work form. I feel like I am pulling too early and I am not getting into the right slot before extension of the hips and its causing the bar to come away from my body, so I tried to alleviate that today, and it looked a little better, but still a work in progress..

Pistols felt ok, I did them with a little plate under the heel and alternated back and forth with doing all 6 reps alternating, or 3 left then 3 right. I sort of messed around with the rep schemes today to see what felt different.

Blue Monday

First off, some positive before I go "bad news bears"

My OHS PR Video. wooo .. http://youtu.be/9bCQ8nk9cG8


So today was one of those days that I was not feeling it. My legs were sore and tight from this weekend and travelling in a little tiny plane. I don't think I warmed up well enough.. Blah blah, same old story.

I got in early to do some heavy yoke carries, I am still trying to get these into the 500 lb range instead of the 400 where I am currently sitting.

I worked with 320, 360 and 400 for a while, felt pretty solid, little tight in the lower back.

Warmed up for the Front Squats and Press combo today, and could not get loose.

I did 135, 165, 185, 200 for my reps for a while, and then did 32 reps at 100 for kicks. I stopped there because something did not quite feel right in my back and hamstrings, too tight to squat deep.

Then I got a call that I locked my girlfriend out of my apartment, so I had to bail before the presses.

Meh day.. oh well.. Tomorrow will be better.

Weekly wrap-up

The start of the BBNC and me vacationing to Rochester messed up my blogging this week.

BUT here we go.

Tuesday -
100 Push Ups - 5:36 Hand Release.. This is so effing challenging, I hate it.
Power Cleans - 3 minutes of 205, 9 minutes of 225.. very hard, but very fun WOD.. I would do this for 60 minutes.

Wednesday -
Forced a rest day because I knew this weekend I was going to thrash myself.. which I did.

Thursday -
Did one of the SunBurn LungBurn WODs for August's competition today as a check-in at CWCF. Loved it. Hated it. Good WOD.. Won't share here to spoil it. But I think it took me somewhere in the 7-8 minute range.

Came back to FCF and did the handstand and ring support holds.. Yuck. Ring Holds I maxed out around 40 seconds each time. Handstands right around a minute or 1:20 was my collapse time.. Need stronger shoulders ASAP.

Friday
WOOOO Rochester.

Went to work out with my cousin who is very into lifting and we were able to visit RITs awesome facility.


I did out workout plus some goodies.
Overhead Squat 3, 3, 2, 2, 1, 1
I warmed up a good bit, did some mobility work with a rumble roller, and got after these. Got some funny looks from the gym-goers.
I did 135x3, 155x3, 165x2, 175x2, 185x1 (tried to do 2 and messed up, I gor greedy). Then did 190x1 with success. I was super jacked up about this. Never done a OHS over my own bodyweight before. This is a huge milestone and a huge PR for me. Very very happy.

Air Force WOD
6:40 Rx'd
This is the worst thing ever. Yuck.
The OHS killed me on these in terms of wind with the burpees. My front squats were just a test of sheer will by the end. Thrusters were unbroken. SDHPs I did like 16 & 4 (with burpees in between). Push Press I think I did 10-7-3, and the OHS I think I did 10-7-3.. Front Squats I think I did 13 & 7 to finish. The burpees were mostly a mental "fuck you" each time.

We then did a bunch of burnout stuff outside, max effort sprints.
First one was
3x
2 Tire Flips, 20 meter prowler push
rest 1:1 between each
then
4x
2 Tire flips In-&-Out Jumps, 40 meter farmers walk, 120 each hand.
rest 1:1

The one last max distance prowler push with 200 lbs on the sled. I got about 35 meters, maybe 40.. ROUGH.. My legs were totally shot.


Saturday
Partner WOD at CF Rochester. Thank you to my cousin's wife Katrina for bringing me.
This sucked ass. Each partner had to do an entire workout and then tag in the next person.
It was a 30 minute suckfest
21-15-9
OHS 95# (you can imagine how happy I was that OHS came up after yesterday)
Toes Through Rings
then
21-15-9
SDLHP 95
Push Ups
then
21-15-9
Burpees
Box Jumps 24"


Sweaty disgusting mess of horribleness. My hands hurt.

I need a rest day on Sunday like nobody can believe.

"Christine"

First time ever trying this "CrossFit Girl" WOD..

I think the only other ones I have not done are ones I think would take me a decade or I flat out cannot physically do.. Like "Eva" and "Amanda".. I just think those would be a waste of time for my current level..

I went in with the strategy of "pace the row, crush everything else hard".

This seemed to work out well for me.

Christine
3RFT
500m Row
12 BW DL
21 BJ 20"

Time 8:20 Rx'd


I really liked this workout, because it played to 3 of my strengths, no goats here.
I decided to hit about a 1:53-1:55 pace almost the entire time on the row and just work through the deads unbroken and rebound all the box jumps. I did them all in the format of "jump off the top" not the games standard of "show complete upright control at the top" because I wanted to go as fast as possible.

185 DLs for me are not a big deal, I repped those out without a huge challenge.

I think I can make up some time on this workout if I push the rows a little bit more, but I don't know if sub 8 minutes is on table or not. I will find out in 40 days.

Long time, no see

Yikes, have been away from work for 10 days and I hardly ever blog at home.. Usually on lunch hour.

So, I am gonna forget half of what I have done.. But heres a quick rundown so I can try to remember.

Did "Larry Bird" in about 13 minutes and change, KB swings were horrible at the end. The rest I could handle somewhat.

Did Flight simulator in about 11 minutes and change, in sweatpants, horrible decision. I was pouring buckets. But my double unders were pretty money. I only tripped on 40 on the up ladder twice and went the rest of the way with no mess ups. I rule.

10,000 lbs WOD with Jake was a nice little strategy workout.
Did 115 lb power snatches for reps and killed the tire flips. We finished in just over 10 minutes, perfect weight, perfect partner trade-off timing, don't think we could have done much better.

Sunday rest

Monday
I did this little descending workout
Row 500
5 Power Cleans @205
20 Box Jumps 24"
Row 400
4 PCs
20 Box Jumps
Row 300
3 PCs
20 BJs

...etc down to 100m, 1,20..

This took about 11 or 12 minutes. The cleans got heavy but I had no misses, and I paced the row right at about 1:47 the whole way, pretty steady.
My wind felt pretty good the whole way.

That night I did one of the Rx workouts we have planned for the Throwdown in August, can't share it here.
It was pretty good, but we are going to change the timestamp on it because it may have been a little too short. We discussed for a while afterward.

Tuesday
Snatch 1RM
Ugliest 160 lb power snatch PR you have ever seen. I have half a mind to not even count it it was so hideous, wide foot landing, almost stumbled, ran forward to grasp it.. awful..

Randy - 4: 27 Rx'd

Mostly a mental workout, could have done better. I got tired after about rep 45 and sort of pussied out at the end. Should have done it in under 4 minutes.



Wednesday the 4th
"Barbara"
Disgusting, one of the worst things ever. Those sit ups can suck me sidewise.

Pull ups felt quite good, and the push ups were not as bad as they could have been. But the sit ups.. good god.. Horrible..
Took like 36 minutes I think? I didn't write down the seconds. Just wanted to go home and die afterward.


Thursday - BIG REST day.. slept 16 hours  including nap and beach time.. AWESOME.

Friday - Weighted Pull Ups and Building Blocks
Pull Ups -worked up to 40 lbs, haven't done these in way too long.. Felt ok, not great.
BB - 7 + 6 reps.. Thrusters were terrible, as were clapping push ups after about round 4.. so hard.


Saturday - Partner WOD Summerslam

Eddie and I got after this one and really pushed each other to the brink. We got 31 rounds, and I don't think we left much out there. We pushed the pace pretty much from beginning to end.

Had it gone on 5 minutes more I may have lost my breakfast. I went really hard for all 15 of my rounds. Jerks may have been a little too light for only 3 reps upon reflection. Still fun though.

Sunday - rest again.. wooooooooooooo