#du's

[deadlifts-and-deadlines]

Friday, February 10, 2017

3 rounds for time 40 cal Row 50 Double Unders or 2-3 minutes amrap attempts 50 Walking Lunges

Every single fiver read the board wrong prior to class so we all showed up thinking this WOD was just one super-fast round for time. Nope. THREE. Rowing was fine; DU's were exhausting and I am proud of myself for knocking 150 together in one workout without throwing up everywhere; walking lunges burned like hell after DU's but 50 is an easy and manageable number to hit each time. I want to say I finished in 26:15? I think the class average was 24-30 minutes.

Monday, February 13, 2017

CrossFit Total Back Squat 1 rep Max Press 1 rep Max Deadlift 1 rep Max

Back Squat: #103 Press: 68# Deadlift: 203#

My CrossFit Total: 374 My last recorded total was 290 (back in December 2014), so that was a solid 84# gain.

I was a bit overzealous on my back squat and did 53#, 73#, 93# and 103# perfectly but then for some reason decided I should jump 20# after 103#, even though the most I've ever back squatted for one is 113#. I had really wanted to hit 123# by the end of 2016 and it just didn't happen; it clearly wasn't meant to happen on my thirtieth birthday, either. After failing 123# twice (and nearly getting my hair caught around the barbell, UGH), I tried #113# and 108# to no avail and  just moved on to press at that point.

Presses were 33#, 43#, 53#, 63# and 68#. No PR; as I've done 73# before, but I could tell I was pretty taxed out and short on time after 68# so I just moved on to dead lifts.

Dead lifts: Nothing to report here. All these felt great. Not even an inkling of my former rounding issues. Can't add to save my life, though; I thought I pulled 213# when I had really only pulled 203#. Ha!

Tuesday, February 14, 2017

A) 7 minute AMRAP or 250 reps, whichever comes first Wall Ball in teams of 2-3

B) Handstand Push-Up Skill Free Standing Parallets Kipping Strict

A - I was on a team of three since there were only three girls and two guys in class. My team scored 209 reps; I was responsible for 80 of them. We each did sets of 20 before switching off. I used a 10# ball.

B - Molly had me kick up to 10 handstands and hold them for five seconds each. After that, she told me to kick up into a handstand and then try some baby handstand push-ups. And I did three of them. Then I kicked up and did three more. So. That's a thing I can do now!

Wednesday, February 15, 2017

A) Single Arm DB Row 3×12 each

B) For time: FAST! Run 400m 30-35 KB Swings (unbroken) 10-15 Strict Pullups, lots of different variations to work.

A - I used 40# for each set. I had initially grabbed a 25# DB, but Molly wanted me to try 40#. And I did. It was tough as shit and my shoulders were pissed on Thursday, but it felt really good to use the same weight as the girls who have been CrossFitting for 4-5 years.

B - I finished in 5:11. I was the first one done in my class by at least a minute, and had the second fastest time for the gym all day. I think I should have done the level two workout here: longer run, more KB swings, but oh well. Felt good to be #1.

Thursday, February, 16, 2017

Rest day

Friday, February 17, 2017

A) Overhead Squat, build to a perfect but tough 3 rep in 15 minutes

B) EMOM of 1 Squat Snatch Start with 55-65% of your 1RM Snatch or an appropriate weight. Add weight each round until you cannot complete a rep within that minute.

A - I did 3 x 15#, 3 x 25#, 3 x 35#, 3 x 43#, 3 x 53#, 3 x 58# I'm about 99 percent sure that's a PR. These have never felt better!

B -- LOL. I started at 33# and expected to work up to at least 63# but I cannot snatch to save my life if I don't start with at least 10's on the bar. 33# was sloppy but I made it and then I fell on my ass with 38# and 43# so I said fuck it and traded my women's' bar in for a 15# bar with 10# plates and a 1# bumper on each side. So I just worked on technique until everyone else maxed out. I'll probably redo this workout this Thursday before the Open announcement. I want redemption.

[deadlifts-and-deadlines]

CrossFit Thursday, April 21, 2016

Front Squat 5x2

Decided to re-do my front squats from Monday. I’m so glad I did because I PR’ed by 15#. I usually only ever PR by like 5 pounds so this was GREAT. I did 108# for two and it honestly wasn’t as hard as I thought it would be. I think I finally found my sweet spot for gripping the bar, and for the first time, I felt like I really had control over the weight on my way down. My sets were: 

2 x 33#

1 x 53#

2 x 63#

2 x 73#

2 x 83#

2 x 93#

2 x 98#

2 x 103#

1 x 108#

2 x 108#

Then, I worked on some pull-ups. I knocked out 30 pull-ups with the blue band with no problem on Tuesday, but last week I struggled to even get ONE red band pull-up. So, imagine my surprise when I knocked out 3 sets of 10 chest-to-bar pull-ups on the red band.

Then I decided to do a mini-flight simulator, with a 3-6-9-12-15-12-9-6-3 rep scheme and I five-minute time cap. I made it through 6 on the ascent… kept fucking up on reps 7 and 8. The backs of my thighs haaaaaaate me.

[quentinjacobmax]

Vielleicht hast du' jetzt gemerkt, dass ICH für dich da war. Ich saß neben dir! Und als DU kotzen musstes, war ich es der DICH im Arm hatte und für DICH da war. Auf MEINE Schuhe hast du gekotzt! Und deine tollen "Freunde" waren drinnen auf der Tanzfläche und haben sich einen Dreck um dich geschert! Ich war es der DICH zur Toilette gestützt hat. Und deine "Freunde" waren NICHT da! ICH war für Dich da! ICH. Und nicht deine ach so tollen"Freunde"!

ICH

[my-intention-is-happiness-b-blog]

5/25 - the day with all the wods...

Today was a pretty shit day so what better way to utilize all my emotions than with a whole lotta crossfit.  My good bud Tim met me early at the box so we could get a bit of work in before the class wods - a big thanks to him for both cheering me up and also working out with me on his 'rest' day.  Because it was his rest day we did Annie, ab-mat Annie - no heavy lifting... WOD #1 "Ab-mat Annie" 50-40-30-20-10 double unders ab-mat sit-ups 7:24 Tim beat me by 23(?) seconds but most of that was because I tripped a few more times than him on the first round of du's.  He was 6 sit-ups in before I started into the 50.  It was a lot of fun though - knowing we were both going hard pushed us each to go harder to keep up so that was good.  It helped me PR by almost a minute - 53 seconds faster than last time which I loved especially with tripping on the du's - I know I have more time to shave off this wod and it's also the first time I've used an ab-mat as well which seemed to make it harder - something about the full ab extension while gasping for air made it hurt that much more but it was good. My emotions started to really come through on the last two sets of sit-ups which was both good (getting them out) and bad (as I was struggling enough).  There were however moments where I was solely focused on the workout and my body and that was a sweet relief. WOD #2 front squats 3-3-3-1 40-50-60-65 I wanted to lift heavy stuff and since we'd done back squats on tuesday I went with front squats just for a bit of a change up.  Clearly I haven't done heavy front squats (or back squats either for that matter) in a while as I PRed by 20kg!  I was quite happy with this and didn't try for anything more as we had 45 reps of front squats in the WOD.  My front squat PR is now 5kg higher than my backsquat which means I need to do some heavy backsquat lifting when my legs are tired (from so many box jumps) Strength 3RM push press/jerk 20-30-40 I stopped at 40kg as it was the first time in 2 weeks that I'd lifted anything overhead and I felt a bit of strain in my shoulders.  No need to push it and set myself back even further.  Plus we had 45 more reps of push press coming up in the WOD. WOD #3 21-15-9 push press/jerk (30/45kg) front squat 8:36 Rx Was pretty happy with this overall since my shoulders were feeling mostly better.  The push presses were still really hard - to the point where I was in fact push jerking them by the end but I felt solid in the movement, really popping through the hips rather than trying to muscle it out though there were a few reps that I didn't completely lock out my arms and had to push the last bit - just after that I started to push jerk instead which helped a lot more.  The squats were pretty steady and felt really good - it probably had a lot to do with already having gone much heavier on them as well. AfterWOD (aka WOD #4) Tabata Cleans 3 reps every 20 seconds 2 reps every 10 seconds (max. reps last 30 seconds) This was a lot of fun though after the first 20 seconds it almost became 5 reps at the start of each 10 second as there wasn't much time to put the bar down after the two reps and then pick it up again for the 3.  I did feel really good in this movement - lots of focus on tightening my upper back so that I was smooth from the ground before exploding from the hang position.  I thought the weight would feel heavier toward the end but I didn't slow down at all in the reps - took about 8 seconds each round to do the 3 reps.  Nice change of format and "surprise" after WOD.  It's been a great week or so of change up programming including the warmp-ups (we did another 'team' portion of the warm-up again today too and it was amusing and functional). The bonus of now having 'extra' time on my hands - besides having to look for a job - I can do more strength training with Tim and Pete leading up to the Primal Throwdown which is in a month.  Focus on the positives.

[chikaramike]

training 120215

A. 50 HSPU for time rest 10 min B. AMRAP DU's in 10 min

results: A. 7:19 (need to focus more on counting)             B. 434reps