2011-12-18

7 Rounds for time:
7 Burpees
7 Thrusters 95/65


13:36 - Burpees scaled to using knees on the push-up part, Thursters scaled to 15# - the started at 25# but I stripped the bar after the first or second round.


My knees - particularly my left knee - was bugging me after this.


WOD #2: Bouncing the baby to sleep.

2011-11-17

AMRAP (As Many Rounds As Possible) in 15 minutes

15 Front Squat 95/65
15 Burpee
Run 200 meters

25# for the FS

2 rounds + 15 burpees

This felt terrible.  slow AND weak.

2011-10-10

3 rounds
400m row
21 kb swings (12 kg - Russian)
15 burpees (CFSBK style)

16:23 (I think)

This was a lot harder than I thought it would be. CFSBK burpees are a LOT harder than CFEB. They require strict pushup form on the way down and the way up.

David made us run around the block afterwards. brutal.

The warmups are getting easier - I still have a lot of remedial form issues to work out.

How high?

A: Max height Box Jump

B: 3 rounds:
Run 400 meters
21 Burpee
12 KTE (Or GHD sit-ups)

A: 35"
B: 13:54, subbed 95# Good Mornings for the KTEs (protecting my ab)

My hamstrings were sore from this one for days.

Bodyweight chipper from hell

In any order, partitioned any way:

Run 5x800 meters

45 Handstand Push-Ups
45 C2B Pull-Ups
45 Ring Dips
45 Pistols
45 Toes-To-Bar
45 Burpees

Post time and partitioning scheme to comments.

DNF in 36 minutes

I appear to have messed up one of my abdominals in this workout. I thought it was due to the GHDs I did a week earlier, but now that I've been living with it a few days, my abs never hurt like this after that workout. They were REALLY sore all through camping, granted, and maybe I weakened them in that workout and then actually ripped something with the T2B. My first round went fine, and then something...tore, I guess. It got rapidly worse, and ultimately I just started cutting out the things that hurt. So I did all of the running, burpees, and pistols, and about half of everything else. Some of the HSPUs were kipping from the floor, but I don't like how that makes my neck feel, so I would switch to high-piking off a box. The pistols were band-assisted.

Teams and Tires

In two or three teams:

5 rounds:

each team flips 600# tire for one minute (details tbd)
team with most flips does 2 burpees x lowest flip score x number of team members
team with least flips does 2 burpees x highest flip score x number of team members
if third team, middle team does 2 burpees x middle flip score x number of team members

Up to two people may flip at once.
Each team member must participate in at least one flip.

As soon as last person finishes burpees, round winner starts tire flips.

Winner is team that does the least burpees per team member.

Uh... I think we did 136 burpees on average, per team member.

Our team was 6, consisting of Me, Rebecca, Joe D, Shaul, Faye, and Shaul's friend Mike who had never CrossFitted before.

The first three rounds, we consistently lost by 1 flip to the other team. Maddeningly, Shaul's friend Mike either got tired or just decided he didn't like burpees, so the rest of us had to take his share. I think we did that with much grace, considering.

In the fourth round, following Max's advice, we stopped our strategy of one-pair-per-flip, and after the other four got two flips out of the way, Joe and I just flipped like crazy. Joe did most of the work, I'm ashamed to say, but we did at least manage to win that round. The final round was a tie, which means that our team lost overall, but it was pretty close, all things considering.

A fun workout, but poor form on the tire flips left my back feeling somewhat tender for a couple days.

200-06-24 Dirty Thirty

WOD:
For time:
50 Box jump, 24"/20"
50 Jumping pull-ups
50 Kettlebell swings, 1.0P/.75P (25# Dumbell)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/30
50 Good Mornings 45/30
50 Wall ball shots, 20/14
50 Burpees
50 Double unders

Scaling:
Did 30 reps of every exercise instead of 50. Box jumps were about 12" (1 45#, 2 25# and 1 15#) K-t-E were more Knees to chest and used the 10# wall ball.

33:22

2:55.87; 2:30.92; 1:51.28; 2:22.23; 5:57.86; 1:59.13; 2:02.94; 5:48.51; 3:35.56; 4:18.59

I apparently scaled this way more than necessary. I expected to be lagging way behind even at 30 reps to everyone else's 50. Instead I was consistently one of the first 2 or 3 people to any given exercise.

This is a 13 minute PR over the last time I did the dirty 30 in July of 2008, and I remember it as being very hard. And this time it never really felt THAT hard - particularly not for the first four exercises or so. I should have done the full volume.

2010-05-23

Warmup:
run 1 mile: 10:29. not quite as fast as 5/16, but close.

ME, dowel dislocates/ohs

WOD:
As many rounds as needed to complete 45 reps of C2B Pull-Up/Pull-Up:

* Perform 25 burpees every three minutes on the third minute
* Max rep C2B Pull-Up/Pull-Up

Score is time to completion on Pull-Up.

Scaled to 20 burpees, and jumping pullups from a 24" box.

Burpees: 2:01; 2:04; 1:50
Pullups: 22; 17; 6

8:25

Hands and lats still ripped/sore from thursday - jumping pullups to avoid further hand tears.

2010-05-18

Warmup: ME; ridiculous long shoulder killing "warmup" (mini circles, rotations, flapping,etc for like 2 minutes - maybe more - couldn't put your arms down in between) some burpees and dowel drills

WOD:
3 rounds:

30 burpees
21 Push-Jerk 95/65

15 minute limit
scaled to 50#

2 rounds + 18 burpees

I don't know whether it was the ridiculous shoulder "warm up" or something else, but i just had nothing in the tank for this workout. I was originally going to scale this to 55#, but I only managed 1 pseudo rep @ 55 before i stripped the bar to 50# and even then, i couldn't get 5 reps without dropping the weight - and if i am being honest - the majority of my reps did not achieve full lockout at the top. It was horrible. The burpees sucked, too. I couldn't get through them fast enough.

2010-04-30

Warmup: Run 800m

Warmup WOD:
15-12-9
Burpees
V-ups

5:20 (or so). These were the first "full speed" burpees I've done in a while - although i say "full speed" because they still weren't terribly fast. They went ok.

WOD

5x3 hang squat cleans
35#

DNF

I got 3 or 4 sets done, and then I just started just working on getting my chest upright on the squat, and then my right knee started hurting, so I called it a day.

2010-04-19

Warm up: run 800m, ME

warm up WOD:
1 min max rep burpees, 1 min static plank hold, 1 min max rep burpees, 1 min static squat hold, 1 min burpees, 1 min static hang.
Score: 29 burpees

WOD:
5 rounds:

12 Deadlift 95/65
9 Hang Clean 95/65
6 Push-Jerk 95/65
*subbed 53#

16:08
2:25; 3:36; 3:12; 3:07; 3:45

Judging by my time, and by my internal gauge of how hard I worked, i think this was the right weight. I took slightly longer breaks than i usually would, but it was my goal to get a complete set of movements done before i put the bar down, and I needed a little extra rest to accomplish that. my attempts were mostly successful except in the last round. And in general, my jerks were more jerk-like and less press-like than they've been historically - though there were still reps with press-out for the last few inches. I also really have to consciously work to keep weight on both feet. I found myself almost exclusively on my left foot a lot of the time.

I seem to have rediscovered the will and the ability to work hard in my workouts. It's nice.

2010-04-17

Warmup: Run 400m, burpees, pushups, piked pushups, jumping C2B pullups

WOD:
Run 800 Meters
100 Double-Unders (only did 50)
Run 600 Meters
50 Kettlebell Swings 1.5/1.0P
Run 400 Meters
25 Burpees (stepping, not jumping - for the record, just as hard.)
Run 200 Meters
13 Thruster 115/75 (45# front squats)

Results:
36:45

800m: 5:13
50 DU: 7:50 (included bathroom break)
600m: 4:04
50 1P KB swings: 6:46
400M: 2:54
25 burpees: 4:07
200m: 1:33
13 45# front squat: 4:15

Comments:
This is the hardest I have worked in months and I am certainly paying for it now - but it's the good kind of "I worked hard" sore, and not the "I think I damaged myself" sore which is pretty awesome.

It's the first time I've run instead of subbing rowing in months, too, and it actually went just fine; not fast, or anything, but not problematic for any of my stupid nagging injuries.

My original goal for the double-unders was only 25 - i was afraid that all that jumping would really aggravate my knees, but they were going so well - I got several consecutive (Jump, skip, jump style)- I decided to go for 50. I think that was the right number - because by the time I was done with them just about everyone else was done with theirs, too. I was pretty pleased with how well these went.

When I got to the KB I didn't know whether i was going to just do 25 and stick to 50% volume for all the exercises, or do the whole thing. I decided to tough it out.

I did not jump my feet back or forward on the burpees - I've found that jumping them forward to that really low squat is one thing that is guaranteed to aggravate my knee. I did do a jump and a clap once i was on my feet. I thought these would be easier than regular burpees. they were not. Because I was not jumping forward, they were a lot more like pushups, and between the pushups from the warmup, and the largish quantity of pushups the day before, my arms were not interested in helping out. I found them to be at least as winding as regular burpees. Maybe I'm just out of practice.

The front squats were also just about as hard as I could manage and still pretend to keep any sort of decent form. I opted for them over thrusters again because of my knees. I probably should have incorporated a push-press component - but just the front squats felt plenty hard enough.

They're calling it "the Gauntlet"

I put two classes through this on Sunday, and it looked like hell. So, when it came time to decide what to do today, I figured "what the hell, I haven't done a big WOD in a while," and jumped in. Surprisingly, Joe D, Brandon, Andre and John all signed on as well.

In 30 minutes...
Run 1 mile
50 KB Swings (2P)
50 Burpees
In remaining time, perform AMRAP
5 pullups
10 pushups
15 squats

Score is number of rounds completed.

7 rounds + 3 pull-ups RX
(Splits: mile 6:16, KB 4:20, burpees 5:50, round 1-2:10, round 2-2:37, round 3-2:30, round 4-1:35, round 5-1:44, round 6-1:37, round 7-1:08)

That was satisfyingly horrible. For only being 30 minutes, it lasted forEVER, and the Cindy rounds were brutal. It's nice to see I generally sped up on them (really pushed that last round hard) rather than the other way around, but (as always) it was the pushups that really held me back.

1-12-2010

Mini metcon:
10-9-8-…-2-1 burpees
1-2-3-…-9-10 pullups (jumping)

9:52

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12 days of Christmas

Warmup: Jump rope - got several right footed single skips. even managed to get three consecutive! It may sound like a terribly minor achievement, but it's actually pretty major. I have not ever had any success trying to jump exclusively on my right foot, and having enough balance to stay only on my right foot and make it over the rope three times is an exceptional achievement.

WOD:
On the first day of Christmas CrossFit gave to us.....

1 - Muscle-up - subbed 4 band assisted ring dips
2 - HSPU - subbed piked push-ups
3 - Dead-hang pull-ups - green band assisted (mostly) dead-hangs
4 - Jumping squats
5 - Burpees
6 - Push-ups
7 - Toes to bar - subbed knees to elbows
8 - Forward rolls
9 - Double Unders
10 - KB Snatch 1.5pd / 1pd - used 8kg
11 - Box jumps
12 - Virtual snow shoveling 45# plate/25# plate (24"barrier)

Comments:

This went pretty well for a workout I didn't really think i wanted to do.

Actually the most exciting part was pre-WOD when i decided to see whether I could do box jumps, and I managed to jump - without any assistance - to a stack of bumper plates. First I tried 2 of the fuzzy 45# plates - about 10" maybe? - and it was no problem, I put a smooth 45# plate on top of that - maybe another 4" - and tried it, and it was still totally manageable, so I put a 25# plate on top of that (another 3") and, while it was a bit intimidating, I found I could do that, too. I nearly took a nasty backwards spill when I tried to show Daniel my new achievement; I got distracted by someone else. But I got it on my second attempt. I was actually bummed not to get to the box jumps in the WOD. That's a first, for sure.

Since the 3 pull-ups were supposed to be dead-hang, i tried to keep my band assisted pull-ups as kip free as I could - and for the first several rounds, they were fairly static - as the rounds went on, as I started getting tired i started kipping a bit more.

I have to say that I find it very gratifying that I am still making improvements in some areas despite the fact that my diet has been absolute crap this month, and I've only been making it to a handful of workouts a week.

Diet wise, I've pretty much written off the month of December. There are just too many wonderful things out there this time of year, and I am enjoying my freedom to eat whatever terrible food i want, but I definitely feel and see the effects of not eating clean, so I am also looking forward to getting 'back on the wagon' in January.

12-15-09

21-15-9
Dowell OHS
Burpees

3:05.01;2:02.57;1:26.51;

WOD
30 muscleups for time

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Team WOD - winner!

Warmup:
was quite late, missed the warmup.

WOD:
In teams of 2 or 3

Run One Mile

30 Box Jumps 24/20
30 Muscle-Ups (or 120 pull-ups + 120 dips)
30 Handstand Push-Ups
30 Back Squat 135/185
30 Deadlift 135/185
30 Push-Press 95/65
30 Thruster 95/65
30 Kettlebell Swings 2.0/1.5P
30 Burpees
30 Double-Unders

Run One Mile

Partition the movements as needed. Athletes may assist each other with movements, as long as they work through the full range of motion. Start and finish with a team mile run.

Results:
46:?? I failed to stop my watch properly. My team came in first!! I got split times for the miles, but that was it.

My first mile was actually a PR - despite having to walk a portion of the second lap due to a really horrible side stitch. I did two laps - no driveway - in 9:46. My previous no driveway record is 10:12 - a 26 second improvement! I finished the first lap in something like 4:34, and the running felt really strong and easy - I was doing really well at keeping up with the girls ahead of me - even felt like i might be able to pass one of them, and then the sidestitch actually just kind of surprised me. My energy still felt realy good, and my air even felt good - usually I feel like i can't get enough breath in when i start to cramp up, but that was not the case today. I even had enough energy - despite the impending cramp - to pour on a little extra gas for the last 50 meters or so.

My team split up the exercises where we could with each person doing all he reps of the exercises they could do. Fortunately, despite having two of the weaker girls in the class, our third member was probably the strongest guy in class, so it was a good break down. He was able to churn out all the heavy stuff like nothing.Half way through class Max switched the backsquats to 135/95 - but Robin had already done all 30 at 185.

I took on the burpees and the double unders on my own. The burpees were fine. I had to do the double unders 1 at a time, but i had a much lower failure rate than I have had with them in the past - I'd say I probably made about 80-85% of my attempts. That's MUCH higher than the 40-50% (maybe even less) successful attempt rate I've had before.

With the team, I helped with 10 assisted deadlifts, 20 assisted HSPU - Robin basically just lifted me up and down while offered what limited help I could. And I also did 30 assisted muscleups - I guess technically, they're my first ;-) - I sat on Robin's shoulders and he basically squatted me while I went through the motions of a muscle up. - I did do some of the work - but he really did most of it. He was an incredibly good sport, and probably got about twice or three times as much of a workout as either of the other of us, but it was a good team effort.

My second run was actually much more decent than I thought it would be - it was 10:37 - also no driveway.

Terrible Team WOD

WOD:
In two teams:

Break up into squads of 3 people.

Each squad must perform the following as a relay:

Row 1500 Meters #4 - 500m
Run 1200 Meters #2-400
105 Pull-Ups #5 - 35 green band assisted
150 Push-Ups #7 - 55
150 Box Jumps #9 - 60 (step ups)
105 Burpees #10 - 30?
75 KB swing 2.0/1.5P #8 - 25 (1P)
105 Wall-Ball 20/14 Pounds #3 - 20
75 Ground-To-Overhead 75/55 #1 - 15
75 Front Squat 75/55 #6 - 12

- Each athlete may only perform each movement once.
- Only one squad may do an event at one time: another squad cannot start the event before the currently performing squad is finished.
- There are no additional rules.
-The winning team is the team with the lowest cumulative time across all squads.

Results:
78 minutes - or so. Would have been a great deal longer except that for the last 4 exercises we all worked in tandem. we just wanted to be done.

Comments:
I knew I would hate this WOD as soon as I heard about it. I REALLY resent workouts where the structure is such that it becomes necessary for other athletes to do more work to make up for my inability to keep up. REALLY. I appreciate the theory - I'll work my ass off to try to make my weakness as little of an impact on the team as possible - but in practice it just makes me feel shitty and inadequate.

I was paired - based on the rankings of a pre-WOD warmup - with two very strong, but not super fast people. For every exercise, I went first and did as many reps as i could, and then the rest was up to them. I'm afraid I made our time even slower, because the few reps I could do for the strength based exercises - like front squats and ground to overhead, were done quite slowly, and since I couldn't go back to an exercise after resting they had to wait for me to rest in order to be able to do more reps before giving my turn over to them - and even with the extra effort, my total reps were usually well short of a third of the total reps. They were extremely nice and very supportive, but even with 'cheating' for the last 4 exercises, we were still the last squad to finish.

Yuck.

Deadlifts & Burpees

WOD:
5 rounds
5 deadlift rx: 185, i did 115
10 burpees

Results:

Round	Deadlifts	Burpees	Elapsed Time
1	0:24	0:54	1:18
2	0:49	0:57	3:04
3	1:05	0:59	5:08
4	1:00	1:01	7:09
5	1:37	0:55	9:41
Total	4:55	4:46

Comments:
yuck. my burpees were at least consistent(though they could certainly have been faster). I clearly fell apart on the DL.

For the record, I HATED my bar. First of all, it was dark out, and the bar was dark, and it was impossible to tell where the knurling was, so I often picked up the bar with an uneven hand position which made for very awkward lifts. But the very worst thing is that it had a very rough finish, and it would not slide up the fabric of my pants - it snagged on it - like socks without fabric softener, and there was something about the sensation of it or the sound of it that was just like nails on a chalk board to me. it made me ANGRY. Deadlifts are plenty hard enough without having to deal with added friction from one's clothing slowing the bar down.

115# just is not that heavy, but it sure felt heavy. I really thought I was going to do better that this on this workout. :-(

Two, Two, Two Workouts in one!

100 double-unders
25 burpees
75 double-unders
25 KB swing 2.0/1.5P
50 double-unders
25 dead-hang pull-ups
25 double-unders
25 Thruster 115/75

46:18RX

I think this was intended to be a solid mid-length chipper, but for me it was really two workouts: a twenty-five minute metcon followed immediately by a twenty-one minute strength workout. Yep: the thrusters alone took me nearly as much time as everything else combined. This just goes to show how poor my thruster strength is (hardly news).

The new jumpropes are nice, though - I was pretty consistently able to get sets of 10 double-unders, even when really tired.