Fight gone bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

For the experienced: the goal is to do 10% better than your previous Rx best. 1 minute after FGB is done, you owe 1 burpee for each rep below your goal.

My Goal: 133

Exercise	Set 1	Set 2	Set 3	Total
Wall Ball	2	0	1	3
SDHP	11	11	10	32
Box Jump(Step up)	0	0	0	0
Push Press	7	6	6	19
Row	12	11	12	35
TOTAL	32	28	29	89

Finisher: 44 Burpees (I was actually expecting to have to do more, so I was relieved it was under 50). Somewhere in the realm of 7 or 8 minutes, i think. SUCKED. If Daniel hadn't needed someone to yell at him, I think I might have curled up in a ball and cried.

I don't know where my wall ball went. it went far far away. Ynez was a real stickler for only counting the reps that hit the x. Didn't matter if it was high enough - if it didn't hit the x it didn't count - not that there were that many that would have qualified.

Pretty much everything except my row suffered - actually - it was pretty well on par with my last FGB in June - still, I dunno where my power went. I did much better in April - particularly on the push-presses - though I think that was in the middle of our strength cycle.

Fight Gone Bad!

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

264 RX

Exercise	Set 1	Set 2	Set 3	Total
Wall Ball	30	22	17	69
SDHP	27	13	15	55
Box Jump	20	15	20	47
Push Press	15	15	12	42
Row	20	15	16	51
TOTAL	112	80	72	264

As opposed to two weeks ago, when I just tried to hit as many in the first round as I could, I went into this one with a very specific plan: 125/100/75 = 300. I did about twenty points better than last week, but was still 12 points off my PR, well below 300, and pushed myself harder than I think I've ever pushed in a FGB before.

Mostly it's deconditioning, I think - I got that 276 right after Games training, when I was the fittest I've ever been. It's sad to see the numbers go down. I also just blew myself out in the first round, and was miserable afterward. I don't know how else to do it, but next time I might shoot for an even 100/100/100 and see what happens.

"Fluffy Pink Cloud"

A back-off workout, so we could be fresh for FGB on Sunday.

Perform as many rounds as possible in 10 minutes of:

5 Push-Ups
10 Squats
15 Sit-ups

10 rounds + 1 pushup RX

Set a goal of 10 rounds and made it. That felt good. It was a nice workout, actually.

Fluffy Pink Cloud :-)

Fluffy Pink Cloud

Perform as many rounds as possible in 10 minutes of:

5 Push-Ups
10 Squats
15 Sit-ups

Results:

8 rounds + 8 situps

Kept pace with Bill - even think i passed him ...

It was a short sweet 10min workout - kinda a nice break :-)

Barbell complex

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

I got 5 rounds using a 45# bar. we were going out for Daniel's b-day afterward, and i didn't want to be too tired and sweaty, so i took it kind of easy.

Barhell

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

5 rounds + 5 Thrusters RX

Designed to be a metcon, I think - this was really more of a strength workout for me. Very well constructed, though - each rep scheme was just about exactly as many as I could do in one set before reaching exhaustion.

MegaMetcon

WOD:
In this workout you move from each of ten stations after a minute. This is a ten-minute round from which a two-minute break is allowed before repeating once (two rounds total). The stations are:


Burpee
Push-Up
Kettlebell Swing 2.0/1.5P
Kettlebell Snatch Left 1.5/1.0P
Pull-Up
Pull-Up
Kettlebell Snatch Right 1.5/1.0P
Kettlebell Swing 2.0/1.5P
Push-Up
Burpee

Results:

Round	Time	Elapsed
Pullups	8	7
KB Snatch Right 8kg	13	13
KB Swing 16kg	12	12
Push-up	13	14
Burpee	8	9
Burpee	8	7
Push-up	12	11
KB Swing 16kg	11	9
KB Snatch Left 12kg	3	2
Pullup	4	9
TOTAL	92	93

Metcon mirror

Not sure what to call this:

In this workout you move from each of ten stations after a minute. This is a ten-minute round from which a two-minute break is allowed before repeating once (two rounds total). The stations are:

Burpee
Push-Up
Kettlebell Swing 2.0/1.5P
Kettlebell Snatch Left 1.5/1.0P
Pull-Up
Pull-Up
Kettlebell Snatch Right 1.5/1.0P
Kettlebell Swing 2.0/1.5P
Push-Up
Burpee

Post total reps completed

218 RX

Movement	1	2
Pullups	12	10
KB Snatch	12	10
KB Swing	12	10
Push-up	15	15
Burpee	12	8
Burpee	9	7
Push-up	12	10
KB Swing	12	10
KB Snatch	10	10
Pullup	11	11
TOTAL	117	91

My goal was 12 each movement the first round, and 10 the second. Managed to hit it more often than not (on average, at least), which was satisfying.

Clean and Jerk

Clean & Jerk 3-3-3-1-1-1

115 - 115 - 115 - 125 - 135 - 140 (failed jerk) - 140 (failed jerk)

New PR for my clean, which was unexpected. Very sore today.

Clean and Jerks

Warmup:
21-15-9
Pushups and V-ups

Result: 7:00
Max said this should take 3 minutes - and several people came in right around the 3 minute mark. Not me - not even close - I came in more than twice that. Yay.

WOD:
Clean & Jerk 3-3-3-1-1-1

Results:
45-50-55-60-65f-60f

Comments:
I can barely walk today. My quads feel like they're about ready to peel themselves off my femurs in protest at their rough treatment of the last couple days. It's been a long time since I was this sore. I wasn't sure whether I was going to be able to get anything up. And, indeed, I could not get 55# up the first several times i tried it - I intended to do 55-55-55 for my sets of 3, but that just wasn't going to happen today.

Yet another illustration of how my training has gone to hell. *sigh* WTF.

I don't know whether it's a result of the great no dairy experiment, or of the last couple weeks of backing off a bit, but i had no idea I could lose so much ground so quickly. I feel truly pathetic.

Back to the grindstone I guess. This would probably be a good time to start that Oly Lifting cycle we've been talking about. Focus on regaining some bulk, some strength and some power.

Into the unknown

Something new today: Max lined us up on the start line, told us we would start running 800m laps, and he would tell us when to stop. Experiment in pacing for an unknown duration. I held pace with Matthew throughout, and gambled that the distance would be 5k and made a big push to pull ahead for that - I managed to pull ahead, but that wasn't the final distance: two more laps to go. Matthew did the same to me at the end of the eighth lap, and I didn't have anything left in the tank to fend him off.

Final distance: 4 miles, in (I think) 29:53. 5k was 22:02 (PR)

After that was, immediately:

100 sit-ups
50 burpees
25 pullups

Final time: 48:35ish RX

The situps and pullups weren't bad, but I had huge blisters on the bottoms of my feet that made the burpees pretty agonizing. Those went very slowly, and I lost what lead I had on the rest of the class.

Unknown and unknowable

WOD:
"Unknown"

Post X, Y, and psychological implications of unknown workout to comments.

Results:
Max deliberately kept us in the dark about this workout. He didn't tell us anything before the workout started - it was just "keep running, until the fastest person(s) have 1 800m lap left, and then I'll tell you how many laps total you have to do, and there may or may not be something to do after the running. When we were finished with the running, he sent us upstairs to find out whether there was more to be done (and of course there was.

The total workout turned out to be:
Run 4 miles
100 Sit-Ups
50 Burpees
25 Pull-Ups

I only ran 1.5 miles because something in the outside of my right hip started feeling decidedly painful, and I decided it wasn't worth it to provoke an injury just to prove a point. It was probably unhappy about the thrusters from the day before. I did the rest - albeit slowly. - actually the whole thing was slow.

Results:
Run 800m splits: 5:53, 5:52, 7:39 Total: 19:26
I had to walk a lot of the last lap because of my hip - but this is still an extraordinarily slow time for me for 800m. It's been a month or more since I did any real running but .... wow that sucks.

100 situps: 6:01

50 burpees: 12:21 - a little of this time was spent taking off my shoes and the putting them back on, but again - HORRIBLE

25 jumping pullups: 7:30

Total: 45:23

Comments: all around - just terrible. several people who ran all 4 miles and a few who ran extra due to some confusion about who was in front of whom finished ahead of me.

I can't believe I have gotten so deconditioned so quickly. It's terribly disheartening. I am hoping that it will come back quickly - more quickly than it did the first time.

FGB Ladder

Choose one of the following movements:

Row for calories (sub Kettlebell SDHP 55#)
Wall-Ball 20/14 (sub Thruster 45#/30#)
Sumo Deadlift High-Pull 55#/75#
Box Jump 24"/20"
Push-Press 55#/75#

With a continuously running clock do one rep (or calorie) the first minute, two reps (or calories) the second minute, three reps (or calories) the third minute... continuing as long as you are able.

Use as many sets each minute as needed. Repeat if you like.

Push-press: 15+5
Row: 20+12

As usual for this exercise, the push-press was easy until it was suddenly impossible. The row, however, just kept going and going. Took a lot out of me.

Fight gone ladder

WOD:

Choose one of the following movements:

Row for calories (sub Kettlebell SDHP 55#)
Wall-Ball 20/14 (sub Thruster 45#/30#)
Sumo Deadlift High-Pull 55#/75#
Box Jump 24"/20"
Push-Press 55#/75#

With a continuously running clock do one rep (or calorie) the first minute, two reps (or calories) the second minute, three reps (or calories) the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Results:
I decided I really needed to work on my wallball, but there was only one 14# wallball, so I subbed 2 15# dumbells and did thrusters instead.

The first ladder round, I made it through round 10. barely - I finished rep # 10 at about 55 seconds.

The second ladder, i thought I might try push-press, but the thrusters had kind killed my CNS, and just holding the bar felt hard - and my legs were shaking. But I wasn't quite ready to sit the round out, so I went back and did more thrusters (not really sure what possessed me). I did 12 more rounds - starting from 1 rep/1 round, but I did them on my own schedule. if i didn't finish in a minute, that was ok. I generally was able to get between 6 and 8 reps in a minute.

It was a total of 133 thrusters, and my quads have not forgiven me since.

no mood

This was supposed to be today's workout:

5 sets:

4 Sumo Deadlift High Pull/1 Power Clean/5 Push-Press

But: I think I pulled my right adductor in Sunday's FGB, I was not feeling well most of the day, I failed on my eating schedule, and after several days of feeling like I was doing ok with the passing of our cat Felix, I was hit with a wave of grief that just persisted all day. I was in a CRAPPY mood when I got to class (about 15 minutes late).

I needed a workout that was going to get the endorphins flowing, not aggravate my pulled muscle and frustrate the hell out of me, so I plugged in my little music player and went and rowed 2k instead. My time was 9:23 or so. Not my best time ever, but not horrible. I was able to keep the pace to about 2:19 for nearly the whole time (obviously not the whole time).

After that I tried to work on my doubleunders a little with my new jumprope, but it was aggravating my leg, so I stopped. I can get double unders with my new rope, but it's not a magic-easy-double-under rope. they're still hard - but i didn't really expect much out of a $4 rope. the best thing i can say for it really is that it fits nicely in my little bag of stuff i bring with me to class.

I felt a bit better after the workout, but I'm going to try to get a full 8 hours of sleep tonight.

SDHP/Push-Press

5 sets:

4 Sumo Deadlift High Pull/1 Power Clean/5 Push-Press

The reps are to be done consecutively: the bar momentarily touches the ground on the first five reps, but does not rest there.

95-95-95-115-115-115

Fight gone truly terrible

WOD:
"Fight Gone Bad!"

Three rounds of:
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)

Results:
135?

I managed to lose my score sheet. not the end of the world. I had a terrible score. particularly because 60 of my 130-somthing score were box-step-ups. I did ok on the row - between 11 and 13 though it was a huge struggle just to get that - I had a hard time keeping the watts over 1000 for the first time in a long time - and not more than 5-8 reps on each round of the SDHP and PP. and i think 4 reps cumulative for the wallball - and i think only 1 or 2 of them hit the wall on the x instead of getting high enough but not touching the wall.

But I have a really good excuse. We had to put our cat Felix to sleep the day before, and we had been up with him every hour the night before that. I also decided that the trauma was every justification i needed to jump off the diet bandwagon with both feet so all i ate all day was essentially junk. So - bad sleep, emotionally wrecked and shoddy fuel. Hardly surprisijg I did so badly.

I've GOT to work on my wallball before the september fundraiser though.

Oh - And I discovered that I've lost 5 pounds. not. good. I swear - I stop paying attention for 2 weeks, and all my hard fought for muscle goes away :-( damnit.

Been a while

OK, so...yeah. It's been a few weeks since I posted anything. Truth be told, I got a bit burnt out from the intensity of the training leading up to the games, and when they ended I decided to step back a little. I've still been CrossFitting, just not as frequently (2-3 times a week when I'm in town), and have been going back to previous interests: hiking, climbing, yoga. It's been pretty great. But my blogging has suffered as a result.

I did want to get last night's workout down, though, as it was a particularly intense one. Intensity at a level I don't go to very often.

10-9-8-7-6-5-4-3-2-1
Deadlift 250/185
Clapping Burpee
KB snatch right 2.0P/1.5P
KB snatch left 2.0P/1.5P

38:06 - snatches scaled to 1.5P

A clapping burpee is a burpee with a clapping pushup at the bottom.

This started off well. I was sharing a bar with Brandon at the RX deadlift weight (he was doing 2P snatches, though), and kept pace with him - even getting ahead of him for one glorious round. In the last 5 rounds, however, he kept going at his steady pace and I cratered, so he finished ahead of me.

If I had to identify the source of the difficulty, it would probably be the deadlifts. 250# is manageable for me, but 55 of them definitely adds up, and they were sapping my strength for everything else. My form went to shit (my back hurts today - always a bad sign). I kept expecting it to get easier as the reps went down, but it just kept getting harder, and I started to lose basic mental functions (ie, counting). When it was finally over, I was completely thrashed, and spent the rest of the evening in a semi-stupor. Apart from the sore back, I feel much better today.

I don't recall a workout of this level of intensity since the running/deadlift workout that caused me to nearly pass out a few months back. Something about deadlifts, apparently.

8-12-09

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

Deadlift 250/185
Clapping Burpee
KB snatch right 2.0P/1.5P
KB snatch left 2.0P/1.5P


26:12

Round	Deadlift	Clapping Burpee	Snatches	Total
10	0:46	1:30	1:26	3:43
9	0:56	1:13	1:23	7:18
8	1:02	1:08	1:18	10:47
7	1:01	3:16	??
3	??	1:09	0:49	23:30
2	0:29	0:37	0:39	25:17
1	0:16	0:19	0:18	26:11

Comments:

Missing a few rounds on the watch - been so long I have no idea what belongs where. I think I used 100# as the deadlift weight so I could share a bar with a newcomer.

This was a killer workout - it would have been a lot worse if I could snatch anything even remotely heavy, or if I was deadlifting a little more weight. This workout nearly killed Daniel who can do both of those things.

The clapping burpees truly sucked - even though I could only manage a little hop, rather than a full clap.

Social Climbing

Hooray for climbing! ... even when tired, sore, and hungry.

I did three routes - started with a 5.9 that felt ... overly difficult for a 5.9.
Second route was a 10a - Julian - that I nearly got clean except my foot slipped off a hold towards the top as i was stepping up on it to get o the next hold.
Third route was also a 10a - BMX - which i got clean.

None of these climbs were terribly graceful. It felt like my technique was a bit off - but it's been so long since i did any climbing on a regular basis I can't say that I am surprised.

If my toes had held up, and I'd had more energy I would have tried a 10b - but i ran out of steam, and it would have been an ugly attempt.

Fell off the blogging wagon

... haven't posted anything in over two weeks. Oops. It definitely isn't because we haven't done anything. We've been busy! Gonna try to at least get some place holder entries in with the bare facts - I'll go back and fill in the details as I can.

7/19/09 - Rediscovering Intensity
7/20/09 - Climbing
7/22/09 - Polly's B-Day WOD
7/23/09 - Bikram experimenmt
7/24-26/09 - Backpacking in Point Reyes
7/29/09 - AMRAP HSPU & C2B
7/30/09 - Unintentional Rest Day - work ran late
7/31/09 - 8/5/09 - Camping @ Mammoth Lakes, 2 hikes, 17.4 miles and 13 miles respectively.
8/6/09 - Burpees are the best part! :-p
8/7/09 - Ashtanga Yoga
8/8/09 - never ending CPR/First Aid class
8/9/09 - heavy, dirty, 31

Heavy, Dirty Thirty-one

Warmup: Row 500m, ME, 7 pushups, ... ?

WOD:
For time:

Thirty-One Push-Ups
Thirty-One Pull-Ups
Thirty-One Burpees
Thirty-One GI Janes
Thirty-One Jump Squats
Thirty-One Box Jumps 30"/26"
Thirty-One Double-Squat Wall-Ball 14"/10"
Thirty-One Deadlift 185#/135#
Thirty-One Goblet Squat 2.0P/1.5P
Thirty-One KB Swings 2.0P/1.5P

Your may perform the movements in any order, however once you have begun a movement, you cannot move on until that movement is finished.

Results:
My right knee is not happy with me, so I skipped the Jump Squats, Box Jumps, Wall Ball and Goblet Squats.

Exercise	Time	Elapsed
GI Jane	5:43	5:43
Push-ups	4:25	10:08
Deadlift: 5@115# , 26@95#	9:04	19:12
C2B Pull-ups (jumping)	14:40	33:52
Burpees	5:44	39:36
KB Swing - 1.25P - eye level	6:32	46:08

Comments:
Even at 60% of the total volume, this workout was pretty brutal - though i know my classmates who did the whole thing suffered quite a lot more than I did. I doubt I will be horribly sore in the next few days because of it.

The C2B pullups (obviously) were the real choke point here for me. I basically had to do them one at a time with 10 to 15 seconds rest in between each rep just waiting for my arms to recuperate, but every rep was fully chest to bar (or at least upper arm to bar - using an alternating grip, my left arm connects before my chest does, but it's the right height.)

I think there was a lot of transition time built into everything after the GI Janes, but particularly the deadlifts and the C2B pullups.

I had thought I would do the deadlifts at 115 - but after 5 reps at 115 it was clear it would take me all frickin day to do 31 reps at that weight (it took a long time to get 5 reps at 120 just a few days ago, so I'm not sure why I thought 115 would be ok) so I dropped it down to 95# where I could get sets of 2-4 at a go.

The KB swings were interesting - I usually managed to get them to at least eye level, and I was definitely getting all the weight up with my hip drive - the bell was totally weightless at the top of it's arc. It won't be long, i think, before I can get that 1.25 bell over my head.

You know it's bad when you're LOOKING FORWARD to the burpees.

Warmup: max rep jumping pullups in 90 seconds: 23.

WOD:
Five Rounds

5 Deadlift 250/205 *subbed 120#
10 Burpees
15 Double-Unders

Results:
35:?? - gonna guess 17. (29:58 on watch - accidentally stopped watch in first round)
*numbers in italics are a best guess extrapolation.

Round	Deadlifts	Burpees	Double Unders	Round	Elapsed
1	1:27	1:20	4:02	6:49	6:49
2	2:16	1:19	2:49	6:24	13:13
3	2:19	1:15	3:02	6:36	19:49
4	2:19	1:13	4:28	8:00	27:49
5	2:37	1:15	3:36	7:28	35:17

Comments:
This took for bloody ever. After the first round I basically had to do the deadlifts 1 at a time. I guess it's been too long since i did them. I really appear to have backslid on this skill :-( I was originally going to try 135, but I couldn't even break it off the ground.

Clearly, though, my real choke point here was the double-unders. I HAVE to get better at stringing them together.