Benchmark Blitz

WOD 100706
Minute 0:00
"Fran"
21-15-9
Thruster 95/65
Pull-Up
Minute 15:00 (cannot move on if DNF or scaled)
10 rounds:
5 Pull-Up
10 Push-Up
15 Squat
Minute 30:00 (cannot move on if DNF or scaled)
"Diane"
21-15-9
Deadlift 225/155
Handstand Push-Up

Minute 45:00 - limit
Post time for all three workouts plus total time (sum total of all three) to comments.


DNF
Fran 10:03rx (15 seconds over PR)
1/2 Cindy 14:53rx
Diane DNF (21 deadlifts, couldn't even get into a handstand)
I suppose it's a tribute to the mental exhaustion this caused that it didn't even occur to me to scale Diane down to piking pushups.

Diane

I was quite wishy-washy about this WOD all day. The high-volume 225# deadlift fiasco last week loomed large in my memory, and a small, reasonable voice in the back of my head said "maybe you shouldn't go so heavy again so soon."

Yeah...I never really listen to that voice.

21-15-9
Deadlift 225#/155#
Handstand Push-Ups

10:29 (DL at 225#, HSPUs with foot in ring) - PR

Last time I did this, I was either 35 or 75 seconds slower, and did the deadlifts at 205#. So that's progress. I'm still too chickenshit to invert reliably for the HSPUs, and I like my sub with the foot in the ring - but I don't kid myself that it's anything like as hard as a real HSPU.

After class we went to Pyramid Brewery to celebrate Jim's completion of the Bar exam, which was really nice. The CFEB crew is just a lot of good folks, fun to hang out with. And I won't lie: the beer was fantastic.

Diane #1

Warmup: Mobility Exercises, squat jump ... things, run 400m, waiting and watching 2 rounds of Diane :-p

WOD:

"Diane"
3 rounds for time of 21-15-9
Deadlift 225/155 Pounds
Handstand Push-Ups

Results:
15:11 - subbed 97# deadlift and pike position HSPU off a chair.

Reps	DL	HSPU
21	4:45 133	3:50 127
15	3:17 149	1:15 130
9	1:26 155	0:40 156

Comments:
Wow - well looking at my HR it's clear why I didn't feel totally gassed after this. It was hard, but I didn't feel like i needed a shower after class. I guess I am not good enough at these movements to do them fast enough for a metcon effect ... or something?

It was a close call whether we were even going to go to class today, and when, due to a shortage of bars, it became clear that I was going to have to wait for round 3 to start, and any weight I tried to deadlift just felt ridiculously heavy, i seriously considered just not doing it at all.

However, stubborness prevailed, and I got a baby bar set up with 95# , and started with group 3. I know that 95# on an oly bar = 95# on a 'baby' bar, but for some reason I find it much harder to lift. Maybe it's just becauseit's close to the ground. But for whatever reason my first set of DL just sucked - and took for frickin' ever.

Fortunatately, by the time I finished my HSPU, a classmate who was also using 95# but on a regualr oly bar was finished, and so I was able to use her bar, and the DL went MUCH better. The time for the second round is a little long because i paused to grab bloks to set the weight on to get it to regualr DL height. Peopel had been using them as head targets for their HSPU, but by that time, no one was using them anymore.

The few HSPU I tried before class were quite pitiful, and I was not expecting to be able to get any knid of significant range of motion during the workout, but I think the DL loosened me up a bit and got my blood flowing so that I was actually able to get a pretty good ROM for most reps.
Max said a couple times that these were looking particularly good. If i could find a non-terrifying way of kicking up to the wall, I'd try them against a wall ... but that has to be some other day when it's not part of a WOD, and I can just practice a bit.

Overall, I'm happy I stuck around and did the workout, and I'm fairly satisfied with my time. I wish i could have started with a real oly bar - I'm relatively certain my time would have been better. But - as Max pointed out when I was lamenting being such a weakling today that a 95# DL felt really heavy- yesterday's workout was a huge amount of volume - possibly more than I've ever done - and definitely more than I've done in one WOD recently - so I shouldn't expect to be working at 100%. And - as Daniel pointed out - a couple months ago a 95# DL was my 1 rep max, and I did 45 reps of it today.

It always comes down to perspective.

Diane

Sore as hell from yesterday, with ripped up hands, we weren't sure we were really up for this, but 6:30 found us rolling into the Power Company anyway.

3 rounds for time of 21-15-9

Deadlift 225/155 Pounds
Handstand Push-Ups

11:05 (or 11:45, I forget). 205# DL, HSPUs with one foot up in a ring.

Last time I did this was May, and I did 185# in 14 minutes, and if I recall correctly it crippled me for the weekend with an extremely sore back. Hopefully this will be better. It didn't actually feel that bad - with fresher muscles, I think I may have been able to do 225#. Next time.

I'm still a chickenshit about the HSPUs. I tried kicking up to the wall a couple times and my ankle really hurt on my clumsy, jarring come-downs. I suck at inversion. I really just need to practice kicking up and coming down a few times so I can just get over it.

That said, I felt pretty good about the assisted-HSPUs I did tonight. Max said they looked freaky with one foot up in a ring, but they felt pretty solid and like I was working the right muscles in a closer sub than piking off a box - maybe I'm wrong about that.

Diane

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

14:01.

Scaled to 185# DL and HSPUs with feet up on the squat rack. REALLY hard, much more so than I anticipated. My form on the DL breaks at the bottom, I could see my back rounding in the mirror - that's bad. It's all part of the same problem I have with deep squats, I think. I just need to get that form down before I can go much heavier.

Spin class with Amanda. Focused on intervals.

Knee still tender.

Diane

Still sore as hell from the squats on Wednesday. Today's Rx was:

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Which had me very nervous, as they're two exercises I've never done before. I started out with 185# DL on a Smith machine, but after 6 realized I'd never get to 21 without hurting myself, and dropped it down to 135, which I think was too low. (Afterwards I tried them without a Smith machine at 105#, and it actually felt better without the weight on a track). I did the full number of reps.

I wimped out on the HSPU's, feeling too nervous about falling or hurting myself or just making an ass out of myself, so I wound up just doing standing shoulder presses, full reps at 55#. Those were hard. I need to figure out how to do proper HSPU's, even if it's just off a bench.

Also started with the CF warmup today. 2 rounds of 5 Sampsons, 15 incline situps, 15 back extensions, 10 dips and 5 pullups. Forgot about the squats.

In general am feeling dissatisfied with my work today, and intend to go to Ironworks yoga tonight to compensate and get a little more ass-kicking in.