Tuesday 11-4

Tuesday 11/4/14

Spicy little warm-up from CFI.
Every 30 seconds/ 30 rest for 12 minutes:

30 seconds Muscle ups

30 seconds Hand stand walk

30 seconds Toes to Bar

Results
6/4/3/3
32/28/38/28'
14/13/12/12 

Next up: Snatch

Snatch + Hang

Results :95#, 115#, 125#, 135#, 145#,
just snatch @ 155#, 165# x Fail

 The weight feel really good, even with the two reps. I got 155 just fine, but 165# was a no go. I think it was just a little shoulder fatigue and maybe some technique work.

 WOD
I wanted to try something I saw Rich do. It looks "easy", but I knew it would be a tough one. It is ten rounds of 15 Wall Balls, 3 Clean and Jerks 225# rx.

They made the weight looks light! I knew that wasnt going to be the case but I kept it as heavy as I could and still get through the workout (155#)

so, on a side note, I wanted to try to be more smooth on WBs and save my sholders. If you think about leaving your arms up in the air the whole time the ball is going up and back down, its a lot of extra stress and strain on them. So I wanted to try the "circle method", where after the ball leaves your hands, you do a quick circle bringing the arms down and back up to receive the ball.

Score 14:34

Well... round 1 rep 3 I took a WB in the face like never before. It sent a stinging sharp pain down my left neck and shoulder and into my back. I was seriously shaken for a few seconds and actually had a lot of trouble recovering and getting back in to the workout.

The 1st set of C&Js were heavy and I did push jerks. They felt slow and heavy.

The next few rounds I somewhat found my groove, but wasnt 100%.
I stated to split the jerks and it was MUCH better. By splitting I felt like I was fast, powerful and able to lock out the bar without a long slow press out.

I ended after 7 rounds. Between my neck and how I felt, I called the WOD after 7 rounds.

Ill recover and give this one a fair shake... like it deserves.

Monday 11-3-14

Sunday was a great rest day. Ate really bad, but we are starting a Paleo/Zone Challenge so, I was getting it all my sugar and junk off in on the last day!

-
Monday 11-3-14

Back Squats
195 x 6
225 x 4
245 x 2
265 x 2
275 x 1
285 x 1
-

Tall Jerks

45#, 95#

way harder than I thought with weight on the bar. 

Will need to play around with these some more. 

-

Split Jerk x 3

155, 160, 165, 165# 

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CrossFit - Main Site 10/23/14

With a continuously running clock, complete 5 thrusters every minute.
From 0:00 - 5:00 use 75#
from 5:00 - 10:00 use 95#
from 10:00 - 15:00 use 115#
from 15:00 - 20:00 use 135# 

continue adding 20# every 5 minutes as long as you are able. 

-

(sorry for the crappy camera work, I just wanted to give a quick idea of how the rounds went)
- 

Set 1, at only 75#, my shoulders already felt tired! I was extremely please w/ my performance last Saturday and wasn't sore at all. But wow, I could feel all the Jerks and HSPUs today. Again, not sore, but I guess I would call it fatigue. 

SO, the set of 75# was still easy. Heck, even the 95# thursters went just fine. And though my shoulders were tired the weight still did not feel "heavy" and I was able to move quick through the reps in about 11-13 seconds. 

Round 4, at 135# things slowed down, but not bad. It was more cardio but the weight did not feel bad... until the 5th set.  I got all 5 reps and changed my weight to 155#. 

Rep one, I knew this weight was a game changer. I broke up the set in to singles... (thats not good) and only had a little time to spare before round set 2. 

I only pull off 3 reps in the second round, but that was all I had. I couldnt have got the last two even if I wanted to. 

21:00 + 3 reps
(1 round + 3 reps at 155#)

Great WOD, starts slow and easy and builds to a painful heavy benchmark workout. 

Epic WOD Saturday

Saturday 11-1-14

Ken sent over a  WOD from China for us to try. It was similar to another WOD we've done, but way harder.
It turns out this might be the longest and most challenging WOD I have ever done (except for maybe the 1st time I did Murph a week after starting CrossFit).

WOD

0:00 - 20:00

10-8-6-4-2 Clean & Jerk 135#

1 round of Cindy after each round

7:28 RX

- 

20:00- 40:00

10-8-6-4-2 Clean & Jerk 135#

1 round of Nate after each round

32:12 RX

-
40:00- 60:00 

10-8-6-4-2 Clean & Jerk 135#
1 round of Mary after each round 

57:10 RX

---

Ok, so started off pretty good the C & J went fine and Cindy is a quick and not too painful. Got through the first round in 7:28 RX.

Round two, I immediately felt the load from round one. I was so sweaty the rings were hard to hold hold and I was slipping on the HSPU. The KB felt great, it was only 8 reps, but it has never felt so light! 32:12 RX

The last round was tough... skills like pistols definitely fall apart when you have been going for such a long workout. I had many failed attempts but was able to get through them all, as slow as they may have been. 

I was able to connect all the HSPUs which was a nice surprise, I usually fade out on those and with all the jerks I was really pleased the get through 'em all. 

Finished in 57:10 RX

That was a great WOD, Im glad I did it, but I think the intensity was low it was such a long workout. My goal this week will be shorter WODs and keeping the intensity up!

Friday 10/31

Friday 10-31-14

Strength
Back Squats

135 x 8, 185 x 6

225 x 6

245 x 4

255 x 3

265 x 1, F

245 x 5

255 x 4

265 x 2

I feel like my strength is really coming back. Haven't had 265# on my back in a while, looking forward to retesting soon! 

WOD

4 rounds 

250 Row

2 Rope Climbs

8 HSPU

10 Burpees BJs 20"

Score - 15:11

Wanted to do a little conditioning, something quick and cardio intensive. This did the trick. Way slower than I expected.  

10/30

Thursday 10-30-14  

AM - Barbell Club

Every 45 seconds for 12 minuts 

1 Snatch Balance

1 Hang Snatch

1 Snatch

95#, 105, 115, 125, 130, 130, 130 135#

-
Strict Press x 4 reps, 4 rounds
95, 95,105,105 

---

Judging at the MICF 5k Gone Bad

PM

Skills
Max Muscle Ups in 90 seconds, 60 sec, 30 sec, 

rest 60 seconds b/t rounds

Score: 10, 6, 4

-

Hang Power Cleans
to Roxanne @ 95#
1 rep every time they say "Roxanne"

-

WOD 21-15-9 Toes to Bar
15-10-5 Snatch (full) 115#

Score: 11:17

Tuesday  10/28/14

Up early to lift with Mercer Island CrossFit Barball Crew! Best way to spend a birthday is workin hard with other folks who love to "rise early & lift heavy!"

Just strength today. I spend the rest of the day relaxing and enjoying the birthday off.

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Wednesday 10/29/14

Day started off good with a Double under PR in the warm up! 196... and I had more left, but I started thinking about 200 and screwed up!!

Strength

Front Squats

3x 225

2 x 235 

1 x  245

3 x 235 1, F, 

2 x 235 

1 x 245 

-

Clean every 2:00 for 20 mins

160, 160, 170, 170, 180, 180, 190, 190, 200, 200 

--

Jerks

1, 2 - 3x 135#

3, 4 - 2x 155#

5, 6 - 2 x 175, 185#

7, 8 - 190, 190 

9, 10  - 195, 200

---

WOD

Every 3:00 for 24 (8 rounds) - 400m row, 10 BJs, 1 Clean for max weight.

I messed up the first 2 rounds and waited for 5 mins... 

Then, the last 3 rounds I went over the 3:00. So, it became more of an 8 rounds for time, rather than an On the Minute.

--

Every 3:00

Row 400

10 Box Jumps 30"

1 x Clean & Jerk (for max weight) you may do more than 1 rep, but only record max weight. 

Round 1 I got 2 reps 1 at 165, one at 175.
Rounds 2-8  1 x 185
I went over
:02 round 5
:10 round 6
:42 round 7
1:18 round 8

2008 CF Games WODs

Monday 10-27-14

So, one of the earliest introductions to CrossFit, other than main site, is the infamous movie "Every Second Counts", which is a inside view of the CrossFit community, culture and most importantly the 2008 CrossFit Games. This was at a time before CF had blown up, before you could watch countless youtube videos or basically go to any athletes twitter feed and see everything they do.


It is a very interesting inside look at what it takes to be "CrossFit" and to make the Games... in 2008. The movie crescendos with a showdown of pretty awesome WODs, which, little did I know, I would end up doing, back to back.... today.

CF Invictus 10-25

The 2008 CrossFit Games.... Minus the Hill... and compressed into 30 minutes. 

against a running clock, perform the following for time: 

“Chest-to-Bar Fran”

Complete rounds of 21, 15 and 9 reps of:

Thrusters (95/65 lbs)

Chest-to-Bar Pull-Ups
rest until 10:00, and then... 

Five rounds for time of:

5 Deadlifts (275/185 lbs)

10 Burpees

rest until the clock hits 20:00, and then..

30 Squat Clean & Jerks (155/100 lbs)

Well, here we go.

the s*&t show after the throwdown

I have never done C2B Fran, but my most recent Fran was 3:45. I have done the DL Burpee WOD multiple times, but several years ago and scored 3:30ish as my best time. Never done 30 C &J at 155#, especially not SQUAT cleans!

So, I was definitely intimidated and nervous going in to this one...

I paced Fran, but the thrusters have never felt so light. I got all 21, broke down the C2Bs and also the set of 15 thursters (8/7). Then the last round of 9 went pretty quick. Like I said, I paced it know I still have a long way to go.
6:01

Thinking I could knock out the DL & Burpee WOD pretty close to my old time was a mistake. The Deadlifts werent bad, but the burpees were slow after Fran. I ended up  way behind and didnt have as much rest time as I wanted.
5:49.
And finally, the hardest part, the Squat clean and jerks.
Fresh, these would be hard, but after two other WODs, one of which was Fran.. this was gonna be rough.
My goal was, every minute to hit a set number, 4, 4, 4, 3, 3, 3, 3, 3, 3. Those numbers aren't anything unrealistic, but they proved to be hard to maintain.
minute 1 - 4, minute 2, I was already behind, only got 3. I was able to keep that going for a while, but then dropped to only 2 per min. I was behind and only had 3 minuets. I spent way to long running back and forth to the whiteboard counting the reps I had done to see where I was and how many more I needed to get... I ended one rep short.

When it was all said and done, I was spent.. It was hard, probably one of the hardest 30 mins of my life, but totally do-able. See when you know you have a lot more work to do, you hold back, you dont go 100% all out... maybe I should have, but I didnt.

I know I could have gone harder, I know I could have finished the 30 reps, but I didnt... Its a weird feeling to say, "I could have done better", well.. then why didn't I. If I knew over 10 minutes I could have got 1 more rep, why was my score only 29?

I guess, at times, CF can get very philosophical, I know, without a doubt its extremely mental. When it hurts, you can slow down, or push through.

I'll redo these WODs, independently out of curiosity and... at some point... back to back out of vendetta...3, 2, 1, GO!

Saturday 10-25-14

10-25-14

I didnt get to do the Invictus WOD today, though it looked really good! It was all the CrossFit Games WODs from 2008! The are all sub 5 minute WODs, well, definitely sub 10 and you start the next workout every 10 mins (there are only 3)... I bet that will leave your lungs burning.

Instead, me and Jeff Evans, a fellow GRT, did a 9.5 mile ruck. I had two 20# dumbells (my bricks are out on loan) and Jeff had about 35#, plus our water and gear.

We started at 4am and the plan was to go 12 miles, or 3.5 hours. We ended up doing a lot of hills & elevation so we slowed way down... that, and this was our first time with weight on our backs in a very long time. So, we were kind of slow. Actually, mostly me, Jeff looked great.

We ended up doing about 9.5 miles in 3:15.

It was fun to Ruck around Pioneer park on Mercer Island in the cold, rain and dark for a few hours. Brings back good memories and "Good Livin".

Heavy is is in June...

10-24-14

Oct 23 - rest day, worked at the fire station.


Oct 24, 2014

CrossFit Invicuts WOD

A)
5 sets
Snatch Balance, Hang Snatch, Snatch, OHS
95, 105, 115, 125, 135.
felt good. I was pleased with this part.

B)
10 sets, 1 Front Squat, 1 Jerk
1, 2 - 155#
3, 4, -  175#
5, 6, - 190#
7, 8, - 205# fail, fail
9, 10 - did not attempt, went back to 190, then 195 then 200.

Super frustrated missing 205#. guess I know where I need work.
also, I have a lot of trouble jumping up big numbers. I felt slow for sure, but was able to get 200# once I went through 190, and 195.

C) Every 10 mins for 3x.
1,250m row
60 DUs
30 KBS 70#
15 Toes to bar
10 HSPU
5 bar muscle ups

Rd 1 - 2 m/ups short
Rd 2 - only 1000m row ( to allow more time for reps) only got 5 HSPUs
Rd 3 - 900m row, missed all HSPU

Post WOD -

10/22/14

10/22/14

third day in a row, (like it should be) and feeling very sore and beat up. My legs feel like the weigh a ton and even warm up squats are heavy. So, today wasnt easy by any stretch, even though the % shouldn't have been very hard.

Back Squats
8 x 155#
6 x 185#
4 x 210#
2 x 240#

Jerks
1, 2, 3, @135#
3, 4, 5 @155#
5, 6, @ 170#
7, 8 @ 190#
9, 10 @ 190 - couldnt go up to 205#, didnt have the legs, speed or shoulders to do any more.

Strict Press
6 sets of 3
95#, 105, 115, 120, 120, 115#
--

and then a spicy little AMRAP, 4 minutes...
I love getting to throw it down w/ the MICF caoches, fun day!

AMRAP 4:
1 x power clean

1 x thurster

1 x S to OH

RX = 195,
I used 155#, Coach Tali - 113#, Allison 103#

this was a CrossFit Invictus WOD.
-
Post WOD, to test out a Birthday WOD that we will be doing at MICF for a client this Friday, I did two rounds of what will a "happy 50th birthday" workout. It was a little to quick and easy, so Ill modify it to push everyone a little more.

Looking forward to tomorrows REST DAY!

Oct 21 2014

CrossFit Invictus WOD 10-21-14
http://www.crossfitinvictus.com/wod/october-21-2014-competition/

Front Squats 

3 x 205
2 x 220
1 x235
3 x 225
2 x 235 
1 x 245 Fail
3 + 1 x 205 
missed my 1 rep at 95%, used 260 as an estimate, but that may be more than I can actually get right now. 

-
Cleans every 90 seconds x1
Sets 1, 2, 3 - 165#
4, 5, 6 - 175#
7, 8 - 190#
9, 10 - 200# 
hit all sets

AMRAP 6 

6 Hang Power clean 185 RX, I used 155#

9 Bar burpees

12 Chest to bar pull ups

2 rounds 4 reps

Rest 4:00

AMRAP 6

40 DUs

20 WB 20#
-

-3 rounds 25 reps

-

the first 4 reps I did full cleans, not hang... then I remembered, the hang actually felt a lot better! Still working on getting strength back. WODs are feeling better, way less soreness,  movements seem to be flowing pretty well. 

Kens WOD

10/20/14
Ken sent me this one he did in China. It was a really good one, I was pleasantly surprised how well I did the first two, maybe 3 rounds. But the Clean & Jerks killed me.

AMRAP 5 (or till finished)

100 pull ups 0:00- 5:00

80 Wallballs 5:00-10:00

60 Burpee Box Jumps 20" 10:00-15:00

40 Clean & Jerks #155 15:00-20:00

1200 m row 20:00-25:00

Results:
4:07
4:29
40 reps
20 reps - scaled
1,173m

I got all the pull ups in 4:07, that was a good felling and I was glad to have the rest time. My lats really started to ache after about 80 reps.

As soon as I started the WBs I knew it was going to be a long 80 reps... my lats and shoulders were on fire. I managed to squeeze out all the WB in 4:29.

It was the burpee BJs that really did in the shoulders. I was spent and couldnt catch my breath and my shoulders killed but I got through 40 reps.

The C&J is where the wheels fell off. I did 1 at 155# and went down to 125#. I finshed with 20 reps. 

the row was just a gut check, I pushed hard and almost got it done, 1173 meters

4:07, 4:29, 40 reps, 20 reps @125#, 1,173meters

really like how hard that one was, we'll see how bad I hurt tomorrow! 

last winter at the RR3