Amrap bear

AMRAP in 15
20 Deadlift
15 Hang Power Clean
10 Front Squat
5 jerks
All at 95

3 rounds 15 HPC

Cindy

AMRAP in 20 minutes:
5 pull-ups
10 push-ups
15 squats

14 + 13 squats RX (PR)

This is a slight PR, and only 2 reps shy of the 15 rounds that has, apparently, eluded me for years (I thought I had a 15-round Cindy, but if I do I never wrote it down).

Knee still hurt for the first half, then warmed up and stopped bothering me. But my back has been hurting all day since the workout, which is troubling.

Fight Gone Bad!

Been a long time since we've done this one.

Exercise	Set 1	Set 2	Set 3	Total
Wall Ball	29	20	15	64
SDHP	25	16	16	57
Box Jump	25	20	17	62
Push Press	18	15	15	48
Row	20	18	18	56
TOTAL	117	89	81	287

287RX (pr!)

For some reason, I thought my PR on this was 286, but I can't find any record of that, which means this is a 12-point PR. Hey, that's better than the 1 point I thought it was.

I'm not going to break 300 until I get stronger overhead and can get my push-presses up more in line with the other movements - and I should be able to do better on the box jump, too.

Clean practice

Complex: 1 squat clean, 1 front squat, 2 push-jerks

2-2-2-2-2-2-2-2-2

75-75-85-85-95-95-105-105-115

Hot fun in the summertime

It's summer at long last - months after it started for the rest of the country. Today got into the 90's, and for whatever reason, I was craving a scorcher workout in the sun - like we did last summer in games training. So I took off work a little earlier and headed to GWPC to catch up with this metcon in the blazing sun:

Run 400 Meters
21 Press 95/65
Run 400 Meters
21 Push-Press 95/65
Run 400 Meters
21 Push-Jerk 95/65

14:40 RX

It was HOT, but it felt good. The first round along took nearly 8 minutes, and was a basic strength workout - 95 pounds is a lot for me to press. The next two rounds got more metconny, and my throat and lungs were burning by the end. Max put a 15 minute limit on this one when CFEB did it a few days ago, and it was nice to know that I got in under the wire.

Fail

I totally blew this workout - chose a weight that was too high, and failed to notice that it specified squat cleans - so I did power cleans. My back hurt in a bad way afterwards - I was just stubborn and irresponsible.

A: Work up to a 1RM in the Snatch Grip Deadlift.

B: Perform as many reps as possible of Snatch Grip Deadlift @ 80% of 1RM

C: 30 Deadlift 135/95
15 Squat Clean 135/95
20 Deadlift 135/95
10 Squat Clean 135/95
10 Deadlift 135/95
5 Squat Clean 135/95

A: 255
B: 4 @ 200
C: 21-something (DNF) @ 125

The cleans were TERRIBLE. Just had a really hard time getting under the bar. Whatever technique gains I've made in this lift appear to have evaporated - really need to practice more popping and dropping.

Snatch practice

2-2-2-2-2-2-2-2-2-2-2-2 of the complex: 1 Squat Snatch, 1 Overhead Squat @ 50% of 1RM

Did all twelve sets at 65#. Took forever.

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.

2 PRs

3 short workouts today:

42-30-18
Double-under
21-15-9
Pull-up

4:59 (subbed 2pd KB swings for pullups, due to ab injury)

Work to a 1RM Clean

150# (pr)

Truly awful form, but it got there.

Run 1 mile

5:47 (pr)

4:59
150
5:47

Ripped ab

I seem to have an injury in my abdominal muscles. I Couldn't do the WOD I had planned, so instead did:

10 rounds for time:
10 double-unders
10 KB swings (2 pd)
10 pistols (medium band assisted)

21:21

A bit nervous due to the injury, so I only went about 80% intensity on this. I liked incorporating the pistols into the workout- should do that more often, hopefully get to a reliable pistol sooner.

Off the menu for now: pullups, box jumps, sit-ups...

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.

Push presses and metcon

A: Work up to a 3RM in the Push-Press

95-105-115-125-135

B:Two rounds
12 Burpees
25 Box Jump 20"
25 Push-Ups
30 KB Swing 1.5P/1.0P
13 Burpees
20 Deadlift 225/155

16 minute limit.

DNF - made it to 5 deadlifts in the second round. Finished the workout anyway in 18:14.

Grace (scaled)

A: Work up to a 1RM in the Snatch

B: "Grace"
30 reps for time G2O/H - 135/95
6 minute time limit

1RM full snatch: 95 (been stuck here a while)
Grace: 5:55, scaled to 115#

The weight felt way heavier than expected, and the first few reps were full of "are you SURE those bumpers say 35?" Once I knuckled down and kept knocking them out, though, it got...well, tolerable I guess, if not easy.

Pretty easy metcon

In sympathy, I suppose, for our busted backs and shoulders from the last couple days, Max programmed this relatively lightweight metcon for today:

Four rounds for time:

• Run 300m
• 50 Double-unders
• 50 Sit-ups (subbed 25 GHD situps)

19:54

I didn't do this with the class, but at GWPC (had a client). I figured since I was doing it on my own, I might as well use the GHD to prevent Bleeding Ass Syndrome from the high-rep sit-ups and to take advantage of the full ROM. GHDs are definitely much harder than regular sit-ups. I don't know if they're TWICE as hard, but it's definitely a lot scarier to feel like you're going to fail a rep.

First round was 4 minutes, last round was 6 minutes, two middle rounds were essentially 5. Didn't have any trouble with the DU's until the last round, which was unusually tricky - maybe because of the wobbly core?

Not Quite Nancy

A: In 20 minutes work up to a 3RM Hang Snatch.

B: 3 rounds for time:
Run 400 meters
15 OHS 95/65

A: #95
B: 12:06, scaled to 85#. (DNF)

Another technical DNF. The time limit for <95# on this workout was 10 minutes, 12 minutes for 95+. So I was well over the line this time, but I wanted to finish anyway.

Got a full set of 15 the first round, then completely lost the thread in the second round, losing a ton of time in no-rep sets where I just couldn't keep the bar overhead. Finally I got my shit together and finished the set, and (oddly enough) the third set went pretty quickly in 12+3. Goes to show what a mental game OHS are.

"Death By" Barbell

OK, I call shenanigans on this one. A "Death by" workout is a real thing in CrossFit: one X movement the first minute, two the second, and so on until you fail. This is a sensible application of the name, as it is your failure to continue that ends the workout - ie, death. This shit is not "Death by". It's just posturing to make a tough name for a hard workout.

"Death by Barbell" Via Lalanne Fitness
Five rounds for time:
15 Deadlift #135/95
12 Hang Power Clean #135/95
9 Front Squat #135/95
6 Push Jerk #135/95

25:16, scaled to 115#.

I mean, don't get me wrong: it IS a hard workout. Brutally hard, in fact - I'd rank it about an 8/10 on the suck-o-meter. It's just not "Death By." It's "DT" with more stuff and less weight.

There was a 25 minute cutoff on this workout, so technically I DNF'd. But I only had 3 push-jerks left, and I'll be damned if I wasn't going to finish them.

The hardest part was the cleans, followed by the front squats. The deadlifts were just an annoyance to get through, and the push-jerks were short enough that I got through them in one set 3 or 4/5ths of the time. I started breaking up the cleans in the second round: never a good sign.

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.

New ways to die with a rope

Can't make it to class tonight, so went up to the Clark Kerr track with a jumprope for some fun.

Death by Double Under: 27 rounds rx

Then, figuring that since I was at a track I should do some running, I came up with this little gem:

Death March by Double-under

In the first minute, perform 1 double-under, and then run for the remainder of the minute. In the second minute, perform 2 double-unders and then run. Continue until unable to complete the required number of double-unders in time. Score is (round of double-unders) + (number of meters/100).

Score: 52rx (25du + 27m)

Definitely a keeper, and easily transferable to other movements (push-ups, squats, KB swings, etc.) The last lap was a very CrossFit exercise in frustration.

OHS and Fran variation

The last round of the OHS cycle, which I'm afraid I only made like 5 workouts of (out of 13):

OHS 15RM

95#

Pretty happy with this, though - 95# has long been troublesome for me to OHS, and to knock out 15 in a row (on the first try!) felt pretty damn good. Then...

45 Thruster 95/65
45 Pull-Ups

12:40(ish) RX

Failed to write down the proper time. Focused much more on form than on pushing, and as a reward my back wasn't TOO unhappy with me afterwards, and I was only ~25% slower than my best Fran time. Did the thrusters 10-10-10-5-5-5, and the pull-ups 10-10-10-8-7. For at least one of the thruster sets, I felt like I was actually achieving some level of efficiency with them.

Pull push run

Max rep pull-ups
Every 3 minutes on the 3rd minute for 12 minutes (5 rounds)
Max rep push-ups
Every 3 minutes on the 3rd minute for 12 minutes (5 rounds)
Run one mile

Pull-ups: 21-13-13-10-10
Push-ups: 20-15-12-10-12
Mile: 6:18