October 26th, 2008 at 5:55 pm
October’s been a busy month. And I’ve allowed myself to slip. No posts. No nuttin’. Bupkis. However I’ve squeezed a WOD in here and there:
10/9
400m/50squat – 4 rounds – 14:29
10/20
Deads/3 – 185/165/135/135/155 – form was a mess and my back felt weak
10/21
21 SP@50/21 back ext – 5 rounds (I’m scaling because when I do these asrx’d they knock my whole day out) anyway: 17:20
10/25
To The Pacific for time – I discovered this yesterday. Should have brought my watch for the ride out. This is going to be a standing WOD on the weekends. I want to see how fast I can bike out there.
And today: 10/26
21 PUs/21 burps – 7 rounds (scaled again) – 18:26
I’ve fallen off the wagon, but I like coming up every now and then. I’ll do better.
September 29th, 2008 at 11:54 pm
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
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
Last Thursday my work friends and I went to The G’s suite at AT&T park and watched the Giants lose while drinking. Beer, wine, and two bottles of Ketel One later we went out for margaritas, and then closed down The Hyde Out, getting me to bed around 3am after an El Salvadorean shout-out that somehow ended with me getting kissed on the lips by a large guy I work with shouting how he’d kiss me on the lips but he’d have THOSE bastards KILLED! Not quite sure I understood the logic I went to bed and was up at 7:30 to go back to work with a queasy stomach and pain in my eyes. It was a horrible day softened only by the pho lunch. I went home and did nothing that night.
On Saturday I went to The G’s gym and did The Filthy Fifty for the first time. Wilson joined and did The Filthy Fifteen. I did the whole thing as rx’d save for the DU’s. Still can’t do them, so I subbed single jumps. I survived, and enjoyed seeing three other guys who work at The G prepping to do the same workout, but at only 35 reps per exercise. When I told them I had just finished doing the full 50, they stepped back. Wilson kept telling me I could do just 30 reps on the KTEs but clearly that wasn’t an option.
It’s Monday night and when I stand up I still feel the ache in my ass, hams, and back. Two days later.
43:00
I’m having a beer as I type this.
It’s official: Crossfit is harder on the body than drinking.
September 24th, 2008 at 4:11 pm
“Daniel”
- 50 Pull-ups
- 400 meter run
- 95 pound Thruster, 21 reps
- 800 meter run
- 95 pound Thruster, 21 reps
- 400 meter run
- 50 Pull-ups
For Time.
24:06 – Scaled the thrusters to 60 and am experimenting with my grip so that the nerve in my left palm doesn’t wig out so much. It’s quite painful. Also, I used the dreaded gravitron for the pull-ups since doing them full kip would have taken a lot more time and I needed to get to work. (and I’m a relative weakling around here) Great workout, tho.
It’s been a while since I’ve done a proper triplet and I’m hoping to finish it up tomorrow morning. I’m going to see Spoon tonight, so we’ll see what shape I’m in but I feel pretty good about it. Unless I meet some incredible indy rock chick who keeps me out past my bedtime, I suspect I’ll be at the globogym tomorrow morning attempting to clean & jerk without confusing the muscle heads too much.
September 23rd, 2008 at 10:34 am
Five rounds for max reps of:
Bodyweight: 145
Body weight bench press – nope – 110
Pull-ups – full extension! kipped!
Body weight back squat – 145
Odd business. All five rounds 5-6-5.
145 is a good practice weight for my squats. Not exactly easy to pop up, and there’s enough weight to show me where my form is weak without straining anything. This was a good workout.
And kip! They’re almost fun, though my back isn’t quite strong enough to bang a bunch out yet.
September 21st, 2008 at 4:18 pm
“Fran”
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
In my continued cherry-picking of WODs from the site to match my oddball schedule these days, I went with Fran because I wanted to do this one with legit full-extension pull-ups. Which I’ve never done. And consequently blasted me. I scaled the weight to 65 after giving 70 a go, which I could tell wasn’t go to be friendly, or even bad in that good way. The thrusters had me crying uncle and my left palm zinging with some weird nerve thing.
11:28
But I did it fully extended kipped and zapped pull-ups. What thrills me is my kip…I mean, I’ve got it. I banged through five when I got to the gym so quickly and easily I had to stop to check to make sure it was me who did them. I watched the Todd Wildman vid on the site today with him coaching a kipped pull-up and damn, if it didn’t help.
Time sucks, but the kips didn’t. I’ll take it.
September 16th, 2008 at 10:15 am
“Michael”
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
I expected more from the gym at this monstrosity of a hotel. Here we are on the Potomac, an atrium the size of…the Mall of America overlooking the damn thing, an olympic size pool, and yet…no barbells…no back extension device, no pull-up bars, no nuthin’. I was all psyched to do “The Chief” but the joke was on me. Fat chance, sucker. So I improvised and did Michael subbing supermans for the back extensions.
I lost my watch so I had no timer and my plan to ask them for one didn’t pan out because there was no one down there except for a few middle-aged woman moving ponderously on the treadmills and elliptical machines. I got out of there in 39 minutes (I had to sign in, for whom, I don’t know…) which included figuring out what the hell to do and then some extending stretching because my shins were a wreck between the runs and the sit-ups. Mainly the sit-ups. So hell if I know how fast I did it, but honestly I think it was a good time. I was sweated up pretty good there and ran every 800 at 8.2 or better which ain’t so bad for me.
Enough. I’m rambling in an effort to make up for the lack of gym and stopwatch.
September 13th, 2008 at 10:43 pm
“Linda”
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Bodyweight: 145
Deadlift: 165
Bench: 100
Clean: 90
Time: 28:09
That was tough. Really frakkin’ tough. Thanks Will, for the weight advice. I’m too tired to even come up with a nifty post about it. The big news was Wilson did his first WOD today. Cindy scaled. He pulled it through, and dare I say it, he’ll be back for more.
I need a nap.
September 11th, 2008 at 12:16 am
“Cindy”
5 Pull-up
10 Push-up
15 Squats
As many rounds as possible in 20 minutes.
It’s been a while since I’ve done a proper metcon workout. I’m kind of noodling around until Saturday when I go for Linda with Wilson spotting for me at the GenenGym. Which’ll be interesting.
Anyway, I got through 17 rounds and 5 pull-ups. w00t! PR! Last time I got only 15.
Hardest of all were the push-ups. I got a sense of what Will means when he says “Blow-Out” now. I had had a sense beforehand but didn’t know. Linda’s going to abso-f**king-lutely kick my ass on Saturday. Recovery time on this one was extended. I was a touch dehydrated at the end complete with headache.
The thing about these WODs is I’m so tentative beforehand. Standing at the edge of the pool scared of how cool or weird the water will be. Procrastination. But then when you’re in it, the WOD has you. Like a hurricane, as the coach says, and you just have to ride it through. The only exercise during which I ever fantasize about stopping is running. This stuff, when I’m in it, I’m in it until the end. No time for hesitation or fantasizing about being done. You just go. It’s a very good mindstate.
September 7th, 2008 at 8:53 pm
Deadlift 3-3-3-3-3 reps
This was pretty cool. Working with the advice Russ and Will gave me when I was at home, my form was considerably better, but the strain of the triplet sets had my back bowing at 205, so I backed off once again and concentrated on doing it right.
185 – 205 – 205 – 185 – 135
Next time we do a CFT, I’m hoping to crush the last best of 225. These feel completely different now. But that damn back of mine likes to bend. Gotta work on that.
I also went for a 7 mile bike ride out to the beach and back. Lovely day out there on the Pacific. Lovely.
September 6th, 2008 at 3:45 pm
Back Squat 3-3-3-3-3 reps
One of the advantages and disadvantages of doing the WODs a few days in delay is you can see what you’re in for. Linda and Fight Gone Bad? Oh dear.
That said, I enjoyed this one. All about the form, which sucks of course, but I’m getting closer.
135 – 155 – 155 – 135 – 135
Will would point that I’m a headcase, but it’s just not easy going for the big weight with no one to spot you. These teensy hits were fun. I successfully kept the weight on my heels for most of the reps, and felt like I was getting somewhere. The triplet sets were tough tho. After my second round at 155, my legs were wobbling, so I backed off.
But the interesting part came when I ran a mile. Oof. 7:19. A full two seconds quicker than the last one, and those two seconds came at a cost. Squats and running aren’t necessarily the Reese’s Peanut Buttercup of Crossfit.
