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!

Wednesday, April 1, 2015

April Fool's Day WOD

Happy April Fool's Day!

Today was a decent day...easy workout movement wise...and I was able to make it through. I wasnt gassed with the movement.

WARM UP
400m Run
3 x 10 of Push Up, Sit ups and Jumping Jacks
Stretch

SKILL

Bench Press
3 x 2 - 275lbs
2 x 1 - 315lbs
2 x 5 - 225lbs

WOD

100 x Squats

21 x Pull Ups
75 x Squats
18 x Pull Ups
50 x Squats
15 x Pull Ups
*the pull ups was supposed to be 7/6/5 of Muscle Ups
so its not Rx...its more like L3.5!

15 min time cap

DONE - 13:50

Not bad...I am happy I finished and did it as I was supposed to.

I can sleep tonight!


Monday, March 30, 2015

03302015 Monday FAIL

You win some you lose some...I lost tonight.

Due to SPRING BREAK the traffic was awesome and I was able to make it to the box a bit earlier and squeeze my fat ass into the 7PM Class.

WARM UP
Burpees because I was late...

SKILL

Front Squat
3 x 2 - 155lbs
3 x 1 - 175lbs
2 x 5 - 135lbs

WOD
FRAN - 10 min time cap...NO BUENO!!!!
21-15-9
95lbs Thrusters
Pull Ups

I #DNF....ugh.  I got to 12 reps of Pull Ups and thats it in 10 min.

I suck...horrible.

Sunday, March 29, 2015

03292015 Sunday Skwaat Day


Not a bad afternoon at the box.

SQUATS
Warm up/Stretch
Empty Bar x 10 (2)
135lbs x 10 (2)

-Working Set-
225lbs x 10 (3)
1st set unbroken
2nd set only got 8
3rd set only got 7
TOTAL of 25 reps...5 short of the 30.
*I did these beltless with only knee sleeves.
Been thinking about more core and keeping my midline stable. The last couple of workout my lower back was hurting me to the point I could not finish the workout, Not great.  So I have been conscious of this and trying to work on it.


BENCH PRESS
135lbs x 10 (2)
185 x 10
225 x 5 (2) + 1
* My last max effort PR was 325 for one. I have never used a belt or wrist wraps. I think I want to try being belted and wraps and go for a really heavy session.


STRICT PULL UPS x 20
I did these in as many sets as I needed.
4, 3, 3, 4, 3, 2,1

Now time for food and maybe a massage....READY TO START THE WEEK!!!

Saturday, March 28, 2015

03282015 Saturday WOD

Ice Cube said it best...


I did 15.5 Crossfit open...

I did horrible...not as well as I wanted.
It took me 20:29 to finish it.

I wanted to cry and I wanted to quit.  But I finished it as Rx.  Ehh...

I then a part B workout...1 part of the #MonsterMash.

20 x Deadlift @ 275lbs - Rx
20 x Front Squat @ 135lbs - Scaled from 185lb
20 x Snatch @ 95lbs - Scaled from 135lb

After I finished the workout I felt better...I feel good now.  I am happy I finished but I wanted to quit like a baby...I was done..finished.  But finished.