Killer WOD today. Two Hero WODs combined, but thankfully in teams of two. Share the load.
5 rounds 20min cap
10 cleans 115#
18 pull ups
18 dumbbell hang squat cleans with 30# dumbbells.
10 handstand push ups
10 toes through rings/knees to chest on rings
5 handstand push ups
15 medicine ball cleans 14#
Teamed
up with Pat, a much stronger guy than me, but not stronger in
everything apparently. He went first. The cleans for him were an snap,
where I had to work much harder and take a bit more time to setup. The
pull ups he did fine. I have a really strong kip and breezed through my
9. He seemed to struggle with the squat cleans, but I hammered them
out. Hand stand push ups we each did our five and kept going. He
couldn't get his toes to the rings so he did knees to chest. I had no
problem, so did toes through rings. Next batch of hand stand push ups,
he did 3 and I did 2, then we did the easy part, the med ball cleans.
Yet he still seems to struggle.
Second round got rough, he really
struggled with the squat cleans. Too late it occurred to me to break
them up more in 5, 5, 4, 4 instead of 9 each. We did that for the hand
stand push ups, 3, 3, 2, 2. Round three was worse, at least we broke
things up better, but I was flying through the dumb bell cleans and
shockingly the hand stand push ups too. He struggled through his 3,
then I hammered out 6, leaving 1, he wanted to do it, I was like go for
it, but that put me in starting position, so I did 9 of the 15 med ball
cleans.
Took my time with the barbell, since it was still heavy
and Pat could use the rest. Did my pull ups, and here he took a lot of
time to get started, but once started did all 9 unbroken. I did my 9
dumbbell cleans, starting to struggle on the last two, then he started
his, struggling through 3 reps before the bell rang.
So I felt pretty good about myself after that. Especially on the hand stand push ups. I surprised myself there.
Anyway, 3 rounds + 40 reps in 20:00. I'll take it!
Wednesday, 10 April 2013
Tuesday, 9 April 2013
Crossfit log for Tuesday, April 9th
Better day today. Didn't think I'd finish the workout but I did. So yay me for not giving up today.
Strength was strict press, 3 rep max. Went up to quick and failed rep 3 at 110#, should've tried 105# first, but close enough.
WOD was 2 parts with a 17min cap
30 ground to over head (essentially "Grace") 95#
3 rounds of:
-10 ring dips or 8 bar dips
-10 pull ups
-10 burpees
Grace Rx is 135#, not a chance, my back is still a bit sore, Blue scaled for men was 115#, still no. Decided to go with women's Rx which was 95#. Glad I did. Took me just over 7:00 (which is pretty good since I last did Grace at 105# and only made 27 reps before the 10:00 cap).
Ended up doing most of the dips strict. I'd start on the rings, kipping for like two reps, then find some bars, there were only 3 stations for 10 athletes so starting on the rings was to kill time while others finished on the bars. The bars were too low for me to kip, so I did the 6 remaining strict, except the last round I did all 8 strict on bars since many were finished the WOD. Pull ups were a snap and burpees suck.
1:03 left on the clock so 15:57 total. Not too bad. At least I finished.
ETA: Last year's pot luck I did Grace at 95# in 7:57 so progress (plus I had to save something for the rest of the WOD!)
Strength was strict press, 3 rep max. Went up to quick and failed rep 3 at 110#, should've tried 105# first, but close enough.
WOD was 2 parts with a 17min cap
30 ground to over head (essentially "Grace") 95#
3 rounds of:
-10 ring dips or 8 bar dips
-10 pull ups
-10 burpees
Grace Rx is 135#, not a chance, my back is still a bit sore, Blue scaled for men was 115#, still no. Decided to go with women's Rx which was 95#. Glad I did. Took me just over 7:00 (which is pretty good since I last did Grace at 105# and only made 27 reps before the 10:00 cap).
Ended up doing most of the dips strict. I'd start on the rings, kipping for like two reps, then find some bars, there were only 3 stations for 10 athletes so starting on the rings was to kill time while others finished on the bars. The bars were too low for me to kip, so I did the 6 remaining strict, except the last round I did all 8 strict on bars since many were finished the WOD. Pull ups were a snap and burpees suck.
1:03 left on the clock so 15:57 total. Not too bad. At least I finished.
ETA: Last year's pot luck I did Grace at 95# in 7:57 so progress (plus I had to save something for the rest of the WOD!)
The New Old House with a touch of guilt
The bulk of the move is done. Some boxes in the basement, some stuff in the garage, I've said that we won't be officially moved in until I can park in the garage, but for all intents and purposes we are home.
If feels nice. It feels right. Much has changed, not the least of which is the location of many light switches which will take some getting used to.
The colours have changes. I love the colours. They are so vibrant, they make the house feel so much more alive than before.
It's a new home, but it's the old home too.
We've been so excited and happy just to be back, to have a fancy new kitchen and new details that make a big difference that I hadn't noticed a less happy feeling lingering in the back of my mind.
We've taken a few people though the house to show off and that's when I really noticed the feeling. I identified it today. It's guilt.
Somehow in my mind I feel that we didn't earn this wonderful new home. Without the fire we would never have this house. I feel proud of my home, but how can I feel proud?
I'm sure I'll get over it. Insurance is essentially gambling and the sad coin toss resulted in the complete loss of our home also paid dividends. So perhaps my feelings are unfounded.
In the mean time I'll just bask in the glory of being in my own house again, even if it wasn't all fancy and new, I'd still be rejoicing in that fact alone.
If feels nice. It feels right. Much has changed, not the least of which is the location of many light switches which will take some getting used to.
The colours have changes. I love the colours. They are so vibrant, they make the house feel so much more alive than before.
It's a new home, but it's the old home too.
We've been so excited and happy just to be back, to have a fancy new kitchen and new details that make a big difference that I hadn't noticed a less happy feeling lingering in the back of my mind.
We've taken a few people though the house to show off and that's when I really noticed the feeling. I identified it today. It's guilt.
Somehow in my mind I feel that we didn't earn this wonderful new home. Without the fire we would never have this house. I feel proud of my home, but how can I feel proud?
I'm sure I'll get over it. Insurance is essentially gambling and the sad coin toss resulted in the complete loss of our home also paid dividends. So perhaps my feelings are unfounded.
In the mean time I'll just bask in the glory of being in my own house again, even if it wasn't all fancy and new, I'd still be rejoicing in that fact alone.
Monday, 8 April 2013
Crossfit log for Monday, April 8th
Strength :
8 sets of 2 snatches at 60% of max, every minute on the minute for 8 minutes
2 min break (time to change weights)
6 sets of 2 clean and jerk at 60% EMOM for 6 minutes.
WOD
3 rounds (15 min cap)
20 double unders
6 toes to bar
20 double unders
7 dead lifts 155#
10 ab mat situps
DNF.
First round 19 double unders in a row, after then it fell apart and just kept getting worse. Last round started with 6 minutes left (so avg 4:30 / round so far).
With less than 2 minutes left I was still on the last set of double unders and couldn't string two together, half the time I couldn't get one.
Ended up throwing my rope across the floor and walking away in disgust.
Should've been a easy WOD.
8 sets of 2 snatches at 60% of max, every minute on the minute for 8 minutes
2 min break (time to change weights)
6 sets of 2 clean and jerk at 60% EMOM for 6 minutes.
WOD
3 rounds (15 min cap)
20 double unders
6 toes to bar
20 double unders
7 dead lifts 155#
10 ab mat situps
DNF.
First round 19 double unders in a row, after then it fell apart and just kept getting worse. Last round started with 6 minutes left (so avg 4:30 / round so far).
With less than 2 minutes left I was still on the last set of double unders and couldn't string two together, half the time I couldn't get one.
Ended up throwing my rope across the floor and walking away in disgust.
Should've been a easy WOD.
Thursday, 4 April 2013
Crossfit log for Thursday, April 4th
Today was the last workout of the Open. I can't
say how glad I am that its over. I can go back to doing scaled
workouts and not worry about what torture is coming out of Crossfit HQ
(I only have to worry about the torture coming out of Frank's twisted
mind).
13.5 was 4:00 AMRAP of
15 Thrusters 100# (65# for women)
15 chest to bar pull ups.
If you complete 3 full rounds in that time, the time cap goes up to 8:00, if you complete another 3 full rounds before 8:00 you get 12:00. Prolonged torture for the elite Crossfitters.
For us mere mortals its 4 minutes of "super Fran", heavier thrusters than regular Fran (95#) and harder pull ups (chest to bar instead of chin over bar).
Took me forever to get the 15 thrusters, I had time for 12 pull ups for a score of 27.
I'll take it!
13.5 was 4:00 AMRAP of
15 Thrusters 100# (65# for women)
15 chest to bar pull ups.
If you complete 3 full rounds in that time, the time cap goes up to 8:00, if you complete another 3 full rounds before 8:00 you get 12:00. Prolonged torture for the elite Crossfitters.
For us mere mortals its 4 minutes of "super Fran", heavier thrusters than regular Fran (95#) and harder pull ups (chest to bar instead of chin over bar).
Took me forever to get the 15 thrusters, I had time for 12 pull ups for a score of 27.
I'll take it!
Wednesday, 3 April 2013
Crossfit log for Wednesday, April 3rd
Filthy Fifty
For time (20 min cap):
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (16kg)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Staggered start, started with jumping pull ups. Wheels fell off at the knees to elbows. Push press went okay. Back extensions were the end of me. Ran out of time at 38.
For time (20 min cap):
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (16kg)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Staggered start, started with jumping pull ups. Wheels fell off at the knees to elbows. Push press went okay. Back extensions were the end of me. Ran out of time at 38.
Tuesday, 2 April 2013
Crossfit log for Tuesday, April 2nd
More clean and jerk today! Yay! Not.
Work up to 3 sets of 1 clean 2 jerks at 80%-85%-90% of max
Did 135#, 145# and 155#
WOD was not fun (are they ever?)
4 rounds for time
3 heavy power clean 85% of max 135# for me.
7 burpee pull ups.
Ugh. 8:27 glad it's over.
Work up to 3 sets of 1 clean 2 jerks at 80%-85%-90% of max
Did 135#, 145# and 155#
WOD was not fun (are they ever?)
4 rounds for time
3 heavy power clean 85% of max 135# for me.
7 burpee pull ups.
Ugh. 8:27 glad it's over.
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