Crossfit log for Thursday, October 27th

Another successful workout, no back issues, which is pretty good if you consider my injury was 3 days ago.

Partner WOD and partner warm-up.

While partner if rowing 250m do burpees, switch, then switch and do lunges, switch again.

Dynamic stretching. I kick up to a handstand against the wall, leading with my right foot instead of left, no problem, the wall may have helped. Did 2 holds for 10ish seconds.

Worked with new guy Ralph.

For time, share the work:
-150 cal row
-125 burpees
-100 power snatch 75#/55#
-75 toes to bar

We split the row by time 1:00 each, bring a bit taller and more experienced, had we dive equal calories, he would have gotten way less break, do tune made now sense, and we weren't that far off calorie-wise.

Burpees with did 80, 4 sets of 10 each, except the last one i did 12, leaving him 8. He was starting to hurt. His 2 first rounds were to fast and he was paying the price. Lesson learned.

Power snatch at 55#, i did 12 he did 8, third set, I was starting to hurt, and we had only 6 or 7 minutes before the cap, so we decided 80 troops would be enough.

We finished off with the 75 knees to chest with less than 2 minutes left.

It was good. Ralph worked really hard.

28:12

Crossfit log for Saturday, October 8th

With only 2 workouts this week, I negotiated a Saturday WOD.

It was pretty good to.

Warm up was half Jackie,  500m row, 25 thrusters, 15 pull ups.

That was awesome,  made the dynamic stretching feel way different.

WOD was from the Team Series so require 4 participants.  We were 5.

So the three better athletes went as a unit and Linda and I were the other pair.

20 minute AMRAP
5 partner clean and jerk (not synchro but together)  185#/135#
10 synchro toes to bar.

Linda did 105#, her daughter Katrina did 135#, not sure what the other guy did, but one did Rx.

I started at 115# (the official scale) because that's what John did and at the end it wasn't looking fun. 

It was clearly too little and after 2 rounds I went to 125#, then 135# the round after that.  Women's Rx.  I should have known better.

We also did knees to chest instead of t2b. 

It was a good workout, we got through 6 rounds. 

Crossfit log for Thursday, July 28th

That was hard.

So the schedule had a 10 minute EMOM of 2 pause squats at 70% of max followed by a heavy set of 8 reps. 

Planned 215# for the EMOM and 245# for set of 8.  We just did 8 rep max and I hit 255# so 10# less should be fine right.

Wrong.  After 10 sets of pause squats my legs were smoked.  I was lucky to make 8 with the 215# from the pause squats.  Even walking it back to the rack was dicey!

Which didn't help the WOD at all.

Partner WOD with Vero.  Women's Rx all the way!

3 round for time of:
- 60 partner wall balls  14#
- 20 partner dead lifts 235#
- 200m partner run with tether.

She ran me into the ground.

First round was actually okay.  We went unbroken.   Decided to break the deadlifts in 2 sets of 10 for round two.

My hams were smoked at this point and I had to drop the second set of 10 at 5. So we did 10, 5, 5.

Revised plan for deadlifts 4 sets of 5.  Run sucked.  No legs left.

Wall balls were unbroken, last round of dead lifts, breaking up didn't help ended up being 5, 5, 5, 3, 2.  Without hams, my back started picking up the slack and that's never good.

Run was the worst,  Vero wouldn't let me stop. 

We were 14:30ish  not sure.  I must have writhed around on the floor for 10 minutes!  The next class was looking a bit worried. 

Glad that's over. 

Crossfit log for Saturday, 23rd -client appreciation day?

So Saturday was the client appreciation BBQ at Physics.

After back to back workouts, I wasn't feeling particularly appreciated, well no more than any other day at Physics.

I arrived late, so finding partner was a problem until Jon shower up even later.

The first WOD, we did the scaled version, power clean ladder. 7:00 plus 2:00 AMRAP if you finish the ladder.

Ours was 7 minutes to do power cleans at:
-95# for 12 reps
-115# for 10 reps
-135# for 8 reps
-155# for 6 reps
-165# for 4 reps
If you finished before 7 minutes which we did easily, you got 2 minutes to AMRAP 185#

Sadly, we did know that you had to wait until the 7 minute mark to start the AMRAP,  so our first 7 reps didn't count only the last 10. Bummer.

The second WOD was not fun. Share the work as needed:
-60 thrusters 95#/65#
-60 toes to bar
-100 wall balls. 20#/14#
-100 sit-ups
-1 mile burden run with heavier med ball.

Thankfully there were no heavier need balls left so we ran with the 20# ball.

Jon wanted to do Rx. Wouldn't have been my choice but I didn't mind.

Thrusters we traded of at sets of 6 reps.

T2B sets of 5

Wall balls sets of 10

Sit-ups sets of 20 with a set of 10 each at the end.

Then the horrible no good very bad run in the hot sun, with that fucking med ball.

Man was I glad that was over.

The food was good, so I guess that made me feel appreciated.

Crossfit log for Saturday, July 9th

Skive my mother in law was in town,, Kiza and I went to Crossfit together.

Partner WODs are better when you bring your own partner.

It was a 30 minute AMRAP alternating full rounds of:
- 5 pull ups, 10 push-ups, 15 air squats
- 1 hang clean and jerk 95#/75#

Increase weight each round 10#/5#

Kids struggled s bit on the "Cindy" part so to keep the rest balanced I used the pull ups to practice my butterfly kip.  Managed to string 3. Not bad.

I did then men's increment (10#), but started at the women's weight (75#) and that worked perfectly.

We did 18 rounds, plus I did the pull ups and 7 push ups of round 19.

Pretty sore after 97 push ups!

Crossfit log for Saturday, June 18th

Not sure why I went today.  Kiza was leaving town with the kids and I guess I was afraid I'd spend the whole in the house doing nothing.

So I went. It was hard.

Partner WOD, but I had no parterner.  So I did half the work and estimated the break time based on the other teams.

For time:
3 rounds of:
20 Push-ups
20 Squat Cleans, 115#/85#
30 Box Jumps, 24"/20" 
-- then --
4 rounds of:
21 Wall Balls, 20#/14#
15 Toes-to-bars
9 Thrusters, 115#/85#
-- then --
3 rounds of:
20 Pull-ups Run,
400 m

Partners share the work, but run together.
So I cut all the reps in half and did all the running.  Used 95# on the bar.

 First part was ok.  10 push ups I can handle. 10 cleans at 115# got rough at the end, and box jumps were okay.  Last round I did step ups for 5 or 6 reps to get my heart rate down.

Part two I did my 11 wall balls, 8 T2B but somehow forgot to do the math on the thrusters and did all 9.

At this point I fell behind my "shadow" team.  Thinking quickly, I just skipped the thruster on the next round and then broke up the last two with 5 and 4.

I had thought about just doing two full rounds, which might have worked, but I was getting tired and I knew there was some running in the hot sun coming up

The last part I had already done the math, 10 pull ups, but when I got there, I did the math again, and had 5 pull ups in my mind.  I did my 5 and thankfully looked at the board before heading out on the run, and saw the 20 reps. Oops, did a quick 5 pull ups and out for the run.

Wasn't fun, but I got it done.  The last run I wanted to come in under 90 seconds, not sure why but I hustled and I made it. 90 second 400m plus 35m to cross the gym after all that work, gotta be happy with that.

Crossfit log for Saturday, June 11th

It has been a long time since I partnered with Nat Connors.

That certainly wasn't my plan going to Crossfit this morning, but there's always a risk.

I held my own, doing women's Rx, and she'd already done the workout at the 9am class without a partner, oh and she's recovering from a shoulder injury.

So yeah.  We still finished first. And beat her solo time from 9am

The WOD was
- 800m row, shared however you want
4 rounds of
- 30 pull ups
- 20 front squats 75#
- 30 abmat sit ups
- 20 push press 75#
Then
- 800m row

We split the row into 200m alternating, I rowed hard, pull 1:36-1:40 / 500m.

Because of her shoulder we split the pull ups 10-10-5-5, everything else was half each. I started.

It wasn't until round 4 that she started yelling at me to hurry and not pause or rest, to keep going, to not think about it, just do it.  So the 3 first rounds I was all good.

She also kicked off the second row at 160m, my second set on the rower was better, sub 1:45/500m

We did it in 19:36

Man, I work hard when partnered with her.

Crossfit log for Monday, May 23rd

Holiday Monday team WOD. Kiza and I packed up the kids and tablets and went around 10:30ish, after a lazy morning and a failed blini recipe.

There was nothing on the site, so we were going in with no idea of what the workout would be.

Well it wasn't joyful that's for sure.

- Run 1 mile together
Alternate for 15 rounds
- 1 clean and jerk each.
- 1 rope climb each
- 10 push ups each
- 15 air squats each

- Run 1 mile together


Increase weight on bar:
men started at 95# increasing by 20# for the first three rounds then 10# for the next 10 rounds, then 5# for the last 3.  Women started at 55# up by 10# at firs then 5# to the end.

Took until round 10 for it to start to really suck.

We weren't sure how to scale it because at, best we could both get to the weight of round 12. 

Coach said you can either stop there, or do the last three weights over again.

We planned on the later, but ended up doing the former. 

The second mile run sucked pretty bad

Tomorrow's retest of 12.3 is going to suck.

Crossfit log for Saturday, May 21st

Team WOD with Kiza.

We ended up having Silver join us as a shadow sine the group count was uneven.

And with too few rowers we started with the run.

Thankfully Silver's shoulder was bugging him, so we scaled the barbell to 95#

WOD:
- Row, 1200 m shared,
- Run, 1200 m together
-- then --
14 rounds of:  (partners alternate full rounds)
- 12 Shoulder-to-Overheads, 115#/75#
- 9 Toes-to-bars
- 7 Box Jump Overs

I'm sure getting my fill of toes to bar these days.

So we did the run first, then, alternated 300m on the rower.  I started.

Kiza and Silver went together, since Silver and I were sharing the barbell and box.

Again the T2B were the worst,  the bar was fine until the very last round.  The box jump I did lateral rebounding for the first two and last two rounds, the 3 in the middle were less aggressive.

T2B got harder each round, I was able to stay on the bar the first 3 rounds, with either 9 straight or 7 or 8 then hang the finish off.  but soon I was coming off the bar between sets of 5, 4 then 4, 3, 2, then 4, 2, 2, 1.

Oh well, we go through it.  33:14  Overall I liked it.

Crossfit log for Thursday, May 5th

This work thing is really getting in the way of my fitness.

I did manage to get to the Y twice, but i didn't have time to log then.  Mostly mobility and accessory work. Although Tuesday, i hit a 155# overhead squat, so there's that.

Today, the warm up was 3 round of 10 OHS with empty bar, 10 behind the neck snatch grip presses, same bar. 10 kip swings.

Shoulders were on after that!

Skills work was power snatch, 4 sets of 4 touch and go.  Warmer up with 75# and 95#, felt great. So much do i jumped to 125# for the first working set. Nope. Hmm... 115#? Nope. Didn't bother with 105#, went back down to 95# and counted the warm up set as a working set.  On the good side, form was really good at the weight.

Then we did Team Nate.
20 AMRAP, partners alternate full rounds
- 2 muscle ups,
- 4 handstand push ups
- 9 kettle bell swings

Worked with Mike. Goal was to try 1 bar muscle up per round. If I got it, move on to hspu, if not, do 2 chest to bar pull ups. By halfway, the bar muscle ups went out the window, I think i got 4 total.

Started the hspu Rx, ended up with an ab mat, by round 3

Swings were fine.

We tried with Kamil and Justin, 18 rounds plus 2 reps.

Can't complain about that!

Finished is with 3 sets of 8 strict press. I setup with 75# and everyone just used my bar, even the strong guys. Slackers.

Shoulders are toast. Haven't felt that in a while. Love it.

Crossfit log for Saturday, April 30th

Once again, a 3 workout week meant Saturday WOD.

Patterned with Lisa again.

We did team Eva.
5 round for time:
- 800m run
- 30 kettle bell settings 32kg/24kg
- 30 pull ups

Run together, split the rest
First round, i ran ahead, and started the kettle bell, but that didn't buy me enough rest. We split them 15, 15. Pull ups i did 5 and kids did triples.

On the second run we decided she's do 20 settings and I'd do 10 and the opposite for the pull ups, door for the rest she started the swings and we did 10, 10, 10 and the pull ups we did 5, 3,5,3,5,2,5,2 but the last two rounds she did her last 4 unbroken so i finished with my 5.

The first round didn't include a walk to the back door, so at 8:30 it was a bit faster than the rest, we averaged around 9:20 per round.

46:09.  Hard work

Crossfit log for Saturday, April 23rd

Saturday morning workouts are not my cup of tea, but with my schedule and missing too many morning workouts I had little choice.

Partner WOD.  I worked with Kiza.  For the warm up you need to work with someone other than your WOD partner.  I worked with Maks, doing 1 shuttle run, 10 push ups and 10 kettle bell swings.

Then the WOD started, alternating full rounds between partners. I went first, Kiza kept count.

Part 1:
14 rounds for time of:
- 2 Farmers Walk (Kettlebell)s, 24/16 kg
- 10 Double Kettlebell Deadlifts
- 5 Handstand Push-ups

Part 2:
14 rounds for time of:
- 7 Double Kettlebell Front Squats, 24/16 lbs
- 3 Shuttle Runs
- 5 Pull-ups

I used Rx kettle bells Kiza used 12kg, when she could find some, 9 when she couldn't.  Surprising number of women's didn't go Rx, so there was a shortage.

Part one was okay. Farmer walks were okay,  deadlifts a bit harder, handstand push ups, I used an ab mat. Made it through, some weren't pretty and took a lot out of us.

Part two was harder,  squats were hard.  Cleaning them was the easy part for us, most other seemed to have trouble with that part. 3 shuttle runs was 1 too many.  Pull ups were find. Only 5.  Kiza did 3 per round and didn't miss any!

We finished in 39:37

Happy with that. 

Crossfit log for Saturday, April 16th

With so few workouts last week i decided to do the Saturday morning WOD.

Kiza went at 9, i brought the kids and did the hand off, then joined the 10am class.

There was only one other guy in the class, so we naturally paired up. His name was Silver. A bigger guy is never met do i assumed r relatively new. Apparently him and his wife used to go to Fortis.

There WOD was 2 parts,
14 rounds partners alternate full rounds
- 7 burpees over bar
- 5 thrusters 95#/65# (we did 75#)
- 40 double unders Silver did singles

Rest 2 minutes
14 rounds partners alternate full rounds
- 9 box jump overs 24"/20" (we did 20")
- 1 rope climb
- 12 wall balls 20#/14# (we did 14#)

Coach put a 40 minute cap

We did the first half in 26:55 with the rest that left only 11 minutes for part 2.

I smoked part 2. We got 8 full round in that 11 minutes.

As much as i hate being the weak link, i don't much like being the strong one either. Silver worked really hard and didn't get as much break as i got. I tried to slow down on the first half, but i had to get my work in.

I think we both got a good workout in.

Crossfit log for Thursday, March 10th

Kinda had to go this morning, agreed to partner with Kamil last night on FB chat, so I couldn't bail on him.

Warm up was 9 jumping lunges, 7 wall balls, 5 pull ups.

Worked on my butterfly kip, got a rhythm a couple of times.  Still needs work.

Strength work was front squats:
10-8-6-4-2

Was planning on starting at 185#, but chickened out and started at 165#, adding 20# each round, so 165#, 185#, 205#, 225# and 245#

Afterwards I felt starting at 185# would have been fine.

The WOD was the partner part I had already agreed to do with Kamil.

4 rounds for time
2 rope climbs  (1 each)
20 clean and jerks (135#/95#)
2 rope climbs
20 burpees onto plate (alternating)

We decided to do women's Rx it that was a good thing. Finally go to do rope climbs with my new shoes, and they work perfectly.

Burpees suck. 

4th round sucked.  Kamil had way more in the tank.  Dammit.

Fun workout though.  Finished in 18:04.

Crossfit log for Thursday, February 4th

Well, that's what you get for doing a partner WOD. 

After the 3 rounds of weighted plank holds (45#, 45#, 70#) for 30 seconds and 10 walking lunges with 45# dumbbells, and after the 5 sets of 3 front squats (205#, last two sets with belt).  We did this little gem:

10 rounds for time (10-9-8-7--5-4-3-2-1) of:
- hang power cleans 115#/75#
- lateral burpees over bar.

Partnered with Kamil.  Jerk made me do Rx.  I was perfectly happy to go Women's Rx, but nooooo, Kamil had to go Rx. I wasn't about to wimp out on that.

First two rounds were okay.  He started.  I did my round of 10 and rested while he did his round of 9. Then I did my nines and collapsed to the floor.

Thankfully at 8 reps of each, I still had time to partially recover before my turn. But the rounds of 7, 6, 5 and 4 where horrible, still a lot of reps, and nowhere near enough recovery time.  At least 3, 2 and 1 were over quickly.

Still took us 13:32.

The weight wasn't much of an issue, so I guess Rx was fine. 

Man I hate burpees.

Crossfit log for Wednesday, February 3rd

Back is still tight, tired Ruth the idea of starting in bed, but finally just got up and got to it.

As usual, I'm glad I did. It was a hard workout, but good.

The 7 minute warm up was a bust. Two rounds of 9 power snatches, 15 power cleans and 21 jerks. Max overhead squats with remaining time.

Ha. Barely made one round.

Strength work was 3 sets of 3 heavy thrusters. Worked with Kamil. Do I used his weight, 135#. My back was glad for it.

The WOD was a partner workout, share the reps
-40 cal row
-40 handstand push ups
-30 cal row
-30 handstand push ups
-20 cal row
-20 handstand push ups
-10 cal row
-10 handstand push ups

Coach Alex just did the crossfit gymnastics trainer course, so new rules on scaling. No more ab mats, use either a box to lighten the load or in a bear crawl position. Kamil and I opted for the latter.

We didn't scale the volume.

It went very well. We finished in the mix at 11:42

First round we alternated sets of 10 hspu, but after that is was sets of 5, and that worked really well.

Good workout.

Crossfit log for Thursday, January 28th

Today was opposite day.  The workout looked like it would be really hard, but Kamil and I destroyed it.

Coach Connor was 8 minutes late, so I truncated the warm up and some of the strength work.

The 2 minutes warm up of 10 band pull aparts and glute bridges turned in to 2 rounds.

After the 4 sets of bulgarian split squats with dumbells (I did 4 total, not 4 each leg) we did 1 heavey set of 5 back squats instead of 5 sets of 5.

So instead of my planned 225# I did 255#.  Felt good.  I like squats.

The was a short version of the 50s from Regionals in 2014, so it was only 30 reps, plus it was partnered, so share the reps, meaning 15 reps each, so the 30 made it look worse.

Chipper for time - one parnter works at a time, share the reps:

- 30 calorie row
- 30 box jump overs
- 30 dead lifts  155#/ 105#
- 30 wall balls 20#/14#
- 30 ring dips
- 30 wall balls 20#/14#
- 30 dead lifts  155#/ 105#
- 30 box jump overs
- 30 calorie row

I was happy to split the difference on the barbell, but Kamil loaded the bar at Rx, so I cursed him and just went with it.

We finished in 10:57.  I was impressed.

Crossfit log for Saturday, January 16th

Finally back at Crossfit.  And a Saturday.  If I'm working out on the weekend you know there's a good reason.

Aside from that little half Marathon last Saturday, I haven't worked out onces in 11 days.  Going slightly crazy.  At least Disney World distracted me enough to keep my sanity.

I used my Nano shoes to walk around Disney World, so I needed a new pair, but didn't have time to buy any.  When I looked up the workout, it was team DT, perfect, lifters would do perfectly.

And if scaled properly, would be a perfect workout to return with.

I wasn't wrong.  I did women's Rx, 105# and work with a guy named John I had never met.  Young guy.

It was nice to be the stronger athlete.  He didn't struggle much, but definitely more than I did.  I suspect he hasn't been at it very long.  He's pretty fit but his technique isn't quite there.

The WOD was 10 rounds of DT, alternating exercises. so one partner did the deads, then the other did the cleans, then back to the first partner for the jerks, then vice versa.

Team DT 10 rounds for time:
- 12 dead lifts
- 9 hang power cleans
- 6 power jerks

partners alternate stations  155#/105#

We finished in 13:24.  very respectable.  Everything unbroken, kept the bar moving.

I did take my time a couple of places, I was a bit worried about John, because I he was slower, I was getting a bit more rest and was not struggling as much. So I'd chalk my hands after his set was done instead of during, or I'd exaggerate the deadlifts motions to take a bit more time.

It worked out.  It was a good first time back workout.

Crossfit log for Monday, January 4th

Perfect workout for the first day back and first workout of the year.

Coach was a bit late thanks to the crummy weather that finally reared its ugly head, so we didn't have time for the full strength work.

The warm up was a 6 minute cycle of 15 air squats, 10 empty bar thrusters and 5 strict pull ups.

Strength work was overhead squats for 2 heavy reps.  We were rushed, so I did a double at 115# and used the rest of the time to change shoes and hit the bathroom.

The WOD was a partner WOD, but we were 5, so the girl went together and I shadowed the boys team.  Mike and Dave are a bit weaker than I am at most stuff, so Coach Alex said I could work as long as Mike was working, meaning if I finished a station before him I could move to the next even if he wasn't there yet.

Eek.  Wasn't sure about that.

As it turned out there wasn't time.  The WOD was a for time, share the reps:

- 2 rope climbs
- 30 snatches  115#/75#
- 4 rope climbs
- 30 clean and jerks
- 4 rope climbs
- 30 thrusters
- 2 rope climbs.

We did women's Rx.   I might have gotten ahead of them but their rope was marked a couple of feet lower than the other two and for some reason they only did 1 climb each for the two middle sets, whereas I did 2.

But it was good.  It would have been a killer if Kamil had been there, I would have died keeping up with him.

I had enough rest, the bar was light enough that I was strong to the end.

Crossfit log for Monday, December 21st

Monday Crossfit.  Rough, of course.

Even the warm up was rough.

It was a sprint chipper of:
- 25 Medicine Ball Cleans
- 20 Wall Balls
- 15 Sit-ups
- 10 Superman Rocks
- 5 Squat Snatches, 75/55 lbs
- 2 Shuttle Runs

I was just about ready to go home after that.

Then we did snatch balance, working up to a one rep max.  I stopped at 135#.  Did it twice because the first one was ugly.

Then 1 rep max overhead squat.  Also did 135# and also did this twice.  Didn't get deep enough on the first one.

Granted my warm up going split snatch balance wasn't quite a OHS warm up like most everybody else, but it was okay.  

Then the WOD, teams of 2,  worked with Dave and Justin shadowed us.

2 rounds for time of:
- 20 Overhead Squats, 115/80#
- 20 Toes-to-bars
- 10 Squat Snatches, 115/80#
- 10 Bar Muscle Ups (scaled to 15 chest to bar pull ups)

I scaled to weight to 95#.  Dave did 85# and Justin did Rx.   Dave was really struggling with the OHS, he stopped at 8, so I did my 8, thinking we'd do 2 and 2 to finish off, but he was talking to the Coach Alex, so I just did my 10, as Justin was waiting.  Then I just did the remaining 2, that's what teamwork is for.  So we were able to go to the T2B.

These were okay, a bit slow, but we did our 10 each.

Snatch was even harder on Dave, but his last rep, running out of arms to muscle it up, he totally pulled himself under the bar, if he had caught it in the slot, it would have been the best snatch of his life.  But he caught it forward and lost it, but we counted it anyway. 

I did my snatches (I think I did an extra for his missed one, not sure) and moved on to the CTB.

Again, slow but done.  Then on to the dreaded round 2.

Dave shed 10# from the bar to 75# and he was a new man.  Too bad he hadn't done that from the start.  Breezed through the OHS, mine were fine until rep 8, really had to fight to maintain shoulder stability. But managed to get through my 10.

T2B were even slower 2nd time through.  Snatches went really well for everyone, and finally struggled through the CTB to finish off.

It wasn't a ton of work, but it was hard work.   Good job team!