Sunday, April 26, 2015

04262015 Sunday Squat Day

Lovely Sunday afternoon!

PAUSE SQUATS
Warm up/Stretch
EB - Burgener Warm Up
EB x 10 (2)
135lbs x 10 (2)

Working set - Pause Squats
225lbs x 3 (2)
255lbs x 2 (2)
275lbs x 2
315lbs x 1
345lbs x 2 * regular squat

DEADLIFT
Sumo
135lbs x 5
225 x 5
315 x 3
365 x 1

405lbs FAIL 2x
405lbs *tried conventional pull and still FAIL...could not get it up.  SAD PANDA.

Overall a great lifting day!


Saturday, April 25, 2015

04252015 Saturday MASH



Today was great...I really liked this workout. I felt good after.

Per usual here is the official AS RX wod...as programmed by Pat Sherwood/Crossfit Linchpin.

#MonsterMash

here is what I did personally....

21-15-9
HSPU off a box
Overhead Squat @ 115lbs

TIME - 13;46

rest 10

3 Rounds For Time
100 x singles Jumprope
15 x toes 2 bar *I did T2B on the first round...subsequent rounds I did knees to chest
15 x hang power cleans @ 135lbs

TIME - 42;54

rest 10

30-20-10
Deadlifts @ 155lbs
Box jumps @ 24'
Hand Release Push Ups
***I am super happy I did the above as Rx...I knew I could do this portion relatively easy.

DONE - 64:36

not too bad...I am also proud that I scaled accordingly to finish pretty close to the group.  I was able to push on the moves I know I can...and work through my slower movements...even as I scaled.  I really enjoyed this WOD.

HAPPY SATURDAY!!!



Friday, April 24, 2015

04242015 Friday Titty Night



Worked on the chesticles tonight...

BENCH
Deficit Push Ups x 10 (3)
Empty Bar x 10
135lbs x 10 (2)
225lbs x 5 (2)
275lbs x 3 (2)
315lbs x 1
225lbs x 5
135lbs x 10

DONE....simple...hit it hard and heavy!

Wednesday, April 22, 2015

04222015 Wednesday WOD

WARM UP
3 x 200m Run + 20 x dubs or 30 x singles

SKILL
had to break in the box's newest toys...

we have 2 of these bitches!!! WOOOHOO!!!!!



Sled Push
90lb on sled push for about 25 yards back and forth
3 x

WOD
1-10
Squat Cleans
Burpees

20 min time cap

Rx - 95lbs
L3 - 75lbs

DONE - 18:48 @ L3

I decided to go lighter in the weight so I can finish.  This workout is obviously not strength base, so no need to go heavy and risk not finishing.  Plus once again my squat cleans are non existent and I bro repped many I am sure...so the lighter weight helped me finish on time and work on my muscle endurance and cardio.  Ehh...it was OK. I was dying. The burpees killed. After my set of 6s...it went all down hill.  It went downhill real fast...

On wards and up wards....

Monday, April 20, 2015

04202015 Monday WOD

I want to start this blog by saying...
PROGRESS IS INCREMENTAL....

It truly is.  Tonight's workout is proof at least to me.  I failed to finish the workout on time..but my progress was there...I could feel it, I could see it...and I know I am better than I was last month...or even last week.

WARM UP
400m Run
3 x 10 of Squats and Jumping Jacks
Stretch

SKILL
Bar Complex
Squat Clean + Hang Clean + Split Jerk
find a comfy max
For me only 115lbs...but simply because same same same...my front rack is not there.  So for me to squat I just hold the bar in front of me...horrible.

WOD
Karen (150 wall balls) + Helen

For time:
75 x Wall Balls @ 20lbs
(Helen)
3 rounds of:
400m Run
21 x Kettlebell Swings @ 53lbs
12 x Pull ups
75 x Wall Balls
25 min TIME CAP
I sadly DID NOT FINISH...at 25 min I only got 5 wall balls...

but as stated...PROGRESS...is PROGRESS
I used to cheat myself with a 16lbs ball. I knew I could do 20lbs but I figured let me skate passed this part of the wod and do other things.  But I decided to try 20lbs for a mash a couple weeks ago..and low and behold it felt OK. The 20lb ball no longer felt do heavy it was going to break my nose...the 10ft target no longer get so tall...I could hit it easily.

I was always good at KBS...so that was nothing.

Pull Ups..I am slowly perfecting my own style of pull up. It is what seems to be most comfortable for me and me alone. I am positive if someone sees me doing them they would have all kinds of tips and ways to be more efficient.  But I am finding the way I move best and I can link 5-7 pull ups doing it my way...and then be able to finish AS RX.  For example...today I did reps 5-4-3 for my 12.  I could bang out the 5...rest and do 4...rest and do 3.  It was perfect for me and I was not gassed out.  I am slowly finding my groove on pull ups....and I can link them without DYING.

So kids...sometimes progress just kicks you in the nuts.  I #DNF the workout tonight but my progress was evident. I felt stronger and able to do movements much easier...ones that were once hard and intimidating.  I was able to do with confidence.

I was still a fat sweaty mess after...but I am learning more about my body every workout.

That is a good thing....


Wednesday, April 15, 2015

04152015 Wed WOD

I #DNF....did not finish...but I went heavier than Rx.

WARM UP
100 meter run
then
1 - duck walk + 10 Push ups
100 meter run
then
2 - bear crawl + 10 Push ups
100 meter run
then
3 - broad jumps + 10 Push ups

SKILL

Floor Press
6 x 3
275lbs

WOD
4 Rounds For Time
200m Run

20 x Med Ball Cleans @ 25lb  - 20lbs as Rx

20 x Russian Twist @ 15lb Plate

20 x Russian Kettle Bell Swings @ 53lbs as Rx

20 min time cap
DID NOT FINISH - 21:09

Oh well..you win some you lose some...

Crossfit People are Like New Parents - an Observation

I have made an observation....#Crossfit people are like #NewParents!!!
The similarities are striking...and I know this because I live it. Obviously...I do Crossfit and about 80% of my friends are pretty much new parents.



and




1. Crossfitters all talk about crossfit...all day ever day.  New parents talk about their babies/kids all day every day.

2. Crossfitters share pics of their gym and details about their workouts.  New parents share pics of their babies/kids eating sleeping playing and doing their homework and riding a bike and on and on...

3. Crossfitters are in a secret cult that speaks weird lingo and have weird rituals.  SAME THING as new parents.

4. Crossfitters pretty much only hang with other crossfitters.  New parents pretty much only hang with other new parents.



5. Lastly...Crossfitters are SO ANNOYING to non crossfitters...exactly like new parents are DRAINING to non parents...

SEE EXACTLY THE SAME!!!!  Man this needs to be a #buzzfeed listicle...or at least a #FoD Funny or Die skit. I am a #genius.


Monday, April 13, 2015

04132015 Monday Night PR

NEW PR BABY!!!

WARM UP
25 x Burpees

SKILL

Front Squat 6 x 2 with 3 sec pause at the bottom
185lbs max

WOD

GRACE!!!!

Previous time - 5:52
TODAY...



4:17!!!!!!

Sunday, April 12, 2015

04122015 Sunday Squat Day

Had to get in a session before heading out to Medieval Times for a Birthday GTG for a friend. I swear sometimes I can easily be there for 2 or 3 hours working on things I need to work on.

WARM UP
stretch, empty bar, ankles and hips etc


SQUAT
Empty Bar x 10 (2)
135lbs x 10 (2)
225lbs x 5 (2)
275lbs x 3 (2)
315lbs x 1 (2)

SNATCH TECH

Empty Bar Drop Snatch
3 x 3

Snatch Balance
1-1-1

Time Ran Out...and I had to split...ugh!!!

I was going to do some more Snatch Balance work...and maybe heaving snatch balance....but I had to run run run!!


Saturday, April 11, 2015

04112015 Saturday Mash

Not a bad workout I must say.

I had to scale and modify...but it was good.

Here is the original...

and this is what I personally did is below.  The guys I did it with scaled for themselves but this is just me!

FOR TIME
30 x Wall Balls @ 20lbs
10 x Pull Up + 10 x Banded Ring Dip
10 x Power Cleans @ 185lbs
10 x Pull Up + 10 x Banded Ring Dip
30 x Wall Balls @ 20lbs

DONE - 15:44

Rest 10 min

3 Rounds For Time
14 x Thrusters @ 95lbs
7 x Burpee Pull Ups

DONE - 37:17

Rest 10 min

50 Cal Row
50 x GHD Sit Ups
*I think I did maybe 5 legit and 20 bro reps...and then some horrible no reps and finished with 15 regular sit ups to finish...yeah I suck.

DONE - 62:20

Not bad...I am happy.  HAPPY SATURDAY!!!!




Friday, April 10, 2015

04102015 Friday Lifts

Got in some lifting today...

Now that Friday Night Lights is over...there is no class at 8pm on Fridays.  But I cannot get off work in time so I have been at least for the last 2 weeks, been coming in to lift.  I am able to keep my schedule.

2 x Metcons
3 x Lifting/Strength
Total - 5 x a week

so..tonight...

WARM UP
500m Intervals Row w 1 min rest
x 4 = 2000m
all under 2:09 min

OVERHEAD SQUAT

Empty Bar x 10 (2)
75lbs x 10 (2)
95lbs x 5
135lbs - fail
*no idea why I could not get 135. I just felt weak and tired.

SNATCH DEADS

135lbs x 3 (3)

SNATCH HIGH PULLS

135lbs x 3 (3)

EMPTY BAR FRONT RACK WALKING LUNGES

10 each leg x 2

DONE

Good Night!

Wednesday, April 8, 2015

04082015 Humpday WOD

I love it when I can go 95%  Rx!!! WOOHOOO!

WARM UP
3 x of
min 1 - Row 150m
min 2 - 5 x burpees+10 x burpees+10 sit ups
min 3 - 20 lunges

SKILL

Backsquat
Max 3 - 305lbs
then drop 75% for max reps - 265lbs x 5
*OK 2 things...first..I was not planning on going HARD or too crazy. I am not going to fry my CNS so late at night when I need to sleep.  No way.  I know better.  Second, for some reason I was feeling gassy. I know it was just gas but it felt like I was going to SHART my shorts...so I had to take it somewhat easy.

WOD
4 RFT
400m Run

15 x Russian KBS @ 53lbs
10 x Strict Pull up

5 x Strict Ring Dip *I used a band but kept is very strict. NO KIP.
DONE - 23:38

Of course..the RUN...slowed me way down. I think I may be faster in pull ups when I do them strict.  It is weird...I may try to rep them out more strict then with a kip.

Anyways...very very very happy I was able to do alot of this WOD as Rx...especially the strict movements.

YAY!!!

Monday, April 6, 2015

04062015 Monday WOD

I hate Karen....


WARM UP
400m Row
3 x 10 = squats/jumping jacks/sit ups
+ 100m Row


SKILL
Strict Press *my current max is 195lbs
4 x 3 @ 50% = 95lbs
3 x 3 @ 70% = 135lbs
3 x 5 @ 80% = 155lbs

WOD

150 Wall Balls for time
as Rx = 20lb ball
L3 - 16lb ball
***I AM A WUSS AND USED A SIXTEEN POUND BALL***
There I said it...so what. EFF YOU.  Bleh...

This workout started out so "easy."  I knew hey I am using a 4lb lighter ball I should be able to knock this out.  Man..I started out strong. Got through 50 or so reps in around 3 min or so.  Under 4 for sure...but when I hit 75 or so...to 100..it all went down hill.  I had to take longer and longer rests. My back was starting to fatigue shoulders and arms where starting to fatigue.

But yeah...I am happy to be done under 10 min...and maybe next time I will go Rx.  I knew I was too tired to try this Rx.  Monday 8PM class is not the easiest time to go #Beastmode or #HAM up in the box.  I have been up since 630AM, sitting in traffic etc etc...so yeah. I was happy I dragged myself to the box at all.

Finished in 8:58



Saturday, April 4, 2015

04042015 Saturday MASH

Got in and got my ass kicked...

Monster Mash

The Rx is in the link above...here is what I did all by myself.  The rest of the crew did it as Rx.  I am not ashamed....I did what I could.


My version of  the Monster Mash "THE 7"
50 min AMRAP of
7 x

  • Handstand Push Ups - off box
  • Thruster @ 95lbs
  • Knees To Chest
  • Deadlift @ 245lbs as Rx
  • Burpees
  • Kettlebell Swings @ 53lbs (our gym does not have 70lb KB...so we used the heaviest ones we have)
  • Pull Ups as Rx
I reached my goal...I wanted to reach 5 rounds and I just made it.

5 ROUNDS!!!

it was ugly I admit a few bro reps on the thruster.  Thrusters are one of my weakest movements....so yeah it was not good for me.  If the movement was something else I would of done much better.

Until next week...



Friday, April 3, 2015

04032015 Friday Lifting

Came in today to lift...

Trying to follow my formula to only metcon 2x a week and lift/strength train for 3x a week.

Here is what I did tonight:
Stretch


STRICT PRESS

Empty Bar x 10 (3)
95lbs x 10 (2)
135lbs x 5 (2)
155lbs x 3 (2)
175lbs x 1
185lbs x 1
195 x 1 - FAILED.



DEADS

135lbs x 10
225lbs x 5
275lbs x 5
315lbs x 2
365lbs x 2
405lbs x 1
*I tried for a double but couldn't pull it

YAY!!! DONE...have a good night!