CFFB 052912

ASWOD

1x5 deadlift @ 350

DWOD

Find 1RM left/right one-arm DB snatch. (Left: 90 lbs; Right: 85 lbs)
Find 2RM weighted pullup or chinup (70 lbs)

Wednesday Wod

Lift:
Back Squat- Tempo Lift 2234
3-3-3-3
For each rep;
2 seconds to descend
2 seconds hold at the bottom
3 seconds to rise up
4 seconds hold at top
145 lb- 185-195-205

I think 205 was the right weight for me on this.  215 would've been tough.

Conditioning:
21-15-9-15-21
Push Press at 95 lbs (I did 85 pounds)
Lunges at 95 lbs (again, I did 85 pounds)
Time: 17:47

Heavy lunges are devastating for me.  Push presses weren't bad. 

Pushy

20 min to find 1rm push press:
(in kilos) 20-60-90-90+10lb (208lb)-100x-100x

So I hit 208lb, 3lb PR, don't think I was at 100% yesterday, I blame 5 hrs of sleep and eating 5 cookies.

10-9-8...3-2-1
Push press 50% 1RM - 105#
Burpees

6:05 - pretty good workout, best times on the day were just under 6:00. Wanted to go unbroken on the push presses, broke most of them up into two sets after the sets of 10 and 9 unfortunately. Definitely sprinted out of the gate, wonder if I should have paced it a little more and taken more rest to get the presses unbroken. Don't think anyone actually did the presses unbroken through the entire WOD. Worked out with my beast of a friend who maxed out at 265 and did the presses at 135, I probably only beat him by 15-20 seconds.

CFFB 052812: Kalsu

This is CFFB's version of a hero wod.  I was defeated by a dude that died in the 'nam.

Kalsu

On the minute, complete 5 burpees. Then perform max reps thrusters @ 135 (scaled to 95).  Continue till you reach 100 thrusters.

I got 50 thrusters in 25 min and called it.  I was a lump on the floor for about 10 min.  Don't ever remember sweating so much.  I'd rest when I could with hands on my knees and when I stood up there was a literal stream of sweat coming off my beard.  It was awesome.  And it also wasn't so awesome.  More not awesome because this for sure counts as a DNF.  Big fuck you goes out to the dude that posted 20 min as RX'd.

Bob Kalsu: The Pat Tillman of Vietnam.

wod w/ the gf

Accumulate w/ a partner as many burpees as possible in 15 minutes.  while one partner does burpees the other partner must hold a loaded bar in the rack position at 135 lbs.

i counted for myself 75 burpees.  robin didn't count how many burpees she got.  this was definitely an inefficient wod. 

Tues

Wendler:
Deadlift 9x330

DCF:
In 3 mins
Row 500m
AMRAP wall balls remainder of the time
Rest 3 mins, repeat 5 times
Score is total wall balls

125 - Ended up running around the block (480m) instead of rowing because there weren't enough rowers to go around. Good workout, did the last set of wall balls really diligently and at a slower pace than some previous sets but got more reps than some previous sets because I didn't drop the ball. Steady pace always trumps blowing your load up front.

212 crossfit, 202 style

212 Crossfit May 23, 2012 WOD

For time:
5 muscle ups [scaled to 3]
35 walking lunges
20 push ups
15 kb swings 2p
100 double unders
15 kb swings 2p
20 push ups
35 walking lunges
5 muscle ups [scaled to 3]

9:26 - gotta work on MU til they get to be like pull ups where 99% of the time you can always do one more. Not a huge fan of this wod, walking lunges detracted from the intensity of the rest of the workout.

Did some Wendler press after, which was probably a mistake considering I only hit 4x130. Whatevs, I'll just rock it next week.

Did some squat work after inspired by 212 Crossfit's May 24, 2012 WOD:
5 rounds
1 min AMRAP body weight high bar back squat
3 min rest

14-14-17-17-17 at 165#

So I guess I did 79 squats, wish I had counted the total going into the last set cause I definitely would have done one more to get to 80. Back is tight as a mfer, but I think in a good way. Came up with the round/rest scheme on the spot with another trainer who did the WODs with me, I think the 3 min rest was the perfect amount of time. It was also good cause it let us watch video of the previous set and make some tweaks along the way.

level 3 snatch master

Lift:
Snatch 1-1-1-1
115-125-135-145 (fail)-145 (fail)-145-145

Conditioning:
15 hang power snatch at 95 lb
15 handrelease pushups
Run 200 meters
15 hang power snatch at 95 lb
15 handrelease pushups
Run 200 meters
20 hang power snatch at 95 lb
20 handrelease pushups
Run 200 meters

Time was slower than I wanted bc Iof my dog and half way thru the first round I had to have a conversation with my mom.  Kill me.

CFFB 052512 (lots of subs)

ASWOD

6x2 power snatches (continued my power clean progression because no oly bars, practiced PS form though)

DWOD

Finished yesterdays incomplete wod:
4 rounds:
10 ball slams @ 17 lbs
5 chins @ 25 lbs
3 broad jumps @ ~8 feet

Weds/Thurs

Wendler Weds:
Squat 9x250
Bench 10x175

Thurs:

Warmup:
400m run

then 7 min AMRAP
3 burpee into power clean landing position + clap overhead
4 samson stretch lunges
5 hollow body rocks

12 min OTM
2 power cleans 165# - timing/form is gross, need to go back to drilling very light weight barbell work

Partner WOD:
10 min AMRAP
10 dumbbell snatches 70#
30 air squats
One partner completes complete round while other rests. Score is individual rounds completed

4 rounds + 5 snatches - surprisingly snatches were pretty easy, air squats were definitely the harder movement, which was the consensus among almost everyone else. Wish we had done atleast 75#, maybe 80#.

Went to a yoga class afterwards with a few people from the gym. Initially thought it would be a terrible idea to try to do a 75 min yoga class 45 mins after working out. Turned out to be a really good complement/contrast to throwing weights around with Katy Perry blasting on pandora. As always the yoga was challenging but definitely something I and the other people from the gym plan on continuing for the immediate future. I wrote a lengthier post on my first yoga experience a year or two ago somewhere on here. Don't remember exactly what I wrote but I basically feel the same way about it. Great workout that is both mentally and physically challenging while basically being universally scalable to individual strengths/experience levels. Sounds familiar right?

CFFB 052412

ASWOD

3x5 squat @ 245 (PR tie)
3x5 bench @ 150 (starting 2.5lb jumps now)

DWOD

8 rounds (scaled to 4 because I'm a bitch and also ran out of time):
10 ball slams @ 40 lbs (scaled to 17lbs because they have bitch ass medicine balls at the gym)
5 strict chins @ 40 lbs (scaled to 25lbs)
3 max effort broad jumps (was getting ~8.5 feet)

7 min.  Chins were getting hard.  Now that I crunch the numbers, 25lbs is more % of BW than the CFFB dude, but didn't feel like messing with 2x10 plates.  Did 2x20 bar dips for assistance.  Those muscles were lit from benching though.  It was more like 20-15-5.

500 reps

Accumulate 500 reps.  Pick whichever movements you want to do and when you want to do them.

Box Jumps
Pullups
Kb Swings (52lb.)
Jumping ring dips (subbed ring pushups)
Sit ups

By 20 minutes I had been going in order like this - 20 box jumps, 20 pullups, 20 kb swings, 10 jumping ring dips, 40 situps - and had only 300 reps.  For the next 9 minutes and 12 seconds I went from one movement for 10 reps and then 20-40 reps of situps.  I think this helped a little.  Final time 29:12.

shoulders wod

Lift and Conditioning:
21-15-9 (10 minute cap)
Push Press at 95#
Burpees
Time - 8:49...got thru the first 21 push presses without resting; can't remember what I did for the rest.

Strict Press (Deadlift was prescribed but I'm tired of doing deadlifts at 235 [need more weight] and strict presses were programmed last week while I was in Seattle; plus pressing is one of my many weaknesses)
2-2-2-2
135(fail)-95-115-135(fail)-125-125

Then:
21-15-9 (10 minute cap)
Push Press at 95#
Burpees
Time - 9:35

I really didn't think I was gonna be able to finish in the time cap, especially after doing the strict presses.  Broke up the first 21 presses as 15-6...can't remember the rest.  Oddly, the burpees felt easier in the second round than the first.

CFFB 052212

ASWOD

1x5 deadlift @ 315

Pulled that set in a single breath and with authority.  Was feeling froggy enough to throw another plate on and pulled a single at 405.  1RM PR suckas.

DWOD

Complete 10 rounds for time:
4 power cleans @ 225 (scaled to 155)
40yd sprint

Got 5 rounds in ~10min.  Ran out of time and my PC form went to shit.  Mowed the lawn when I got home and my back quickly went back to being jello.

Squat Cleans

1. Strength: find Squat Clean 3RM
I worked up to 155#. I think I could have gone higher, but I ran out of time.

2. Metcon:
800m run
30 Squat Cleans 155# (scaled to 115#)
800m run

Time: 14:45

I think 115# was the perfect weight for me on this.

Thrusters gallore

5 min double under practice

4 min shoulder dislocation mobility with band wrapped around pullup bar

3 rounds
5 goblet squats
5 knee tuck to lunge
5 yoga pose lunge pointing at sky

15 mins to find 1RM thruster from ground: 205# - goal going in was 200# so I'll take it, f ed my wrist up failing the clean at 215. Pretty sure I could have done the thruster if I could have cleaned it.

5 rounds for time:
15 unbroken thrusters 55% 1RM (75#)
20 pullups, max 2 sets per round

14:11 - really wanted to go unbroken on the thrusters without any rest in the front rack position. Probably could have gone with 85#, 95# might have been a stretch. Pullups were broken up into something like 15-5, 15-5, 10-10, 10-10, 10-5-3-2 (yeah I f ed up the last round, forearms were en fuego). Pullups were basically where you made up or lost time since most everyone was doing their thrusters unbroken.

CFFB 052112

ASWOD

3x5 squat @ 240

DWOD

For time:
30 Push presses @ 175 (scaled to 135)
60 kipping pullups (subbed strict PUs because I'm ~150lbs lighter than who this workout was designed for)

~17:30 (used the wall clock).  The PPs were tough, I think 135 was the correct weight.  I really need to work on overhead stuff because they got hard as hell toward the end.  Basically did 6 rounds: 5 PP, 10 PU.  Arms were swoll as shit after all was said and done.  WODs like today make me realize how much I like CFFB.  Squat PR attempt in 1 week.

Bunch of workouts

I was on vacation for the last week.  A few days at home + a few days at a wedding.  I knew that there's no way I could work out at the wedding so I did like 3 workouts in 4 days.

5-14-2012
Squat 370lbs 5/5/3.
Bench Press 225lbs 5/5/5.
Power snatch 115lbs 5x3

The last set of squats were pretty rough.  The bar started slipping and I had to really really strain to push the bar up to the hooks.  I definitely pulled something in my left arm (as I was putting the weight back up, most of it was being held up by my arms, no good no good).  I played some tennis the day after and the impact of the ball on the racquet was enough to send jarring pain through my left arm :(  I should probably have it looked at.  I still worked out the next day:

5-15-2012
Deadlift 365lbs 5/3/3
Press 140lbs 3/3/3
Barbell Curlz 70lbs 5x10

Deadlifts felt pretty great; much better than usual.  It makes sense I suppose; it was the first movement and I was fresh.  For some reason, when I press with a belt on, I get super lightheaded.  For some reason this only happens with presses.  That's why in the first set I was only able to get 3.  The next 2 sets I didn't wear a belt, and I probably won't when I press from now on.

5-16-2012
Some tennis.  Left arm really hurt.

5-17-2012
Squat 275lbs 4x8
Pullups 12/7/6/5

Kept the weight pretty light for this one because I didn't want to mess up my arm anymore.

what's in your protein shake?

i found this consumer report research from 2010 about protein shakes and that a number of proteins on the market have above recommended daily levels of cadmium, lead and arsenic.  it kinda freaked me out...Consumer Report on Protein Drinks

Lift:
Front Squat 3-3-3-3
135-155-175-185

Last time I did 3 rep max on front squats I maxed out at 145. 

Conditioning:
amrap 15 min
Max reps of thrusters at 115
Run 200 meters

Total number of thrusters: 35

Mobility: hips/glutes

Weekend in Review

Saturday:

Lifted at my friend's spot, from here on out referred to as the BBC (Brookland Barbell Club). Couple guys were doing Wendler deadlift/press, I did a few deadlift sets without the max rep set then did press with them. 10x125 on the press - pretty happy with that, form was probably crap on the last few reps.

I wrapped up with some conditioning I pulled out of my ass:
20 double unders
5 strict pull ups
5 strict dips

Started out as a 10 min on-the-minute, then when it took me over a minute to complete the first round it turned into 10 rounds for time, then when I lost track of rounds it turned into work-for-10-to-12-minutes-to-get-your-heart-rate-up.

Went to an Oly lifting seminar at DCF later in the afternoon. This guy came down from up near Baltimore to show everyone else how much we sucked at everything. Guy was a former collegiate lifter, competed at Junior Worlds a while back, he was the first and currently only American under 16 years old to clean and jerk some crazy 300+ weight. Dude definitely used to and likely still does smoke pounds of the good stuff, looks like he's rocked dreads for years. Don't really expect the hippie type to be into weightlifting but whatever floats your boat. Anyways, learned I still have a crapload of work to do with very light weight before my technique is going to get any better. He pointed out some flaws I already knew I had but I feel more inclined to work on them now that someone legit has actually told me I'm not fully extending my hips, hinging my torso forward, etc. He basically taught us the snatch/c&j from the top down like we were noobs, which we were, similar to how they go through it in the Oly book I bought, but with some slight variations, but agreement on the important points/positions. I also have a better feel for how to teach other people how to snatch/c&j too.

Brookland Barbell Club - complete with a few bars, few hundred pounds of weights (bumper plates and steel), rings, kettlebells, plyo box, med balls, atlas stones, and a bunch of other crap.

Sunday:

Diane

21-15-9

Deadlifts 225#

HSPU

9:03

Got completely owned on the HSPU. Did the first 21 strict but towards the end of the second and third round resorted to doing kipping singles with a few seconds of rest between each. Clearly need to work on HSPU. Guys at the CF Games Regionals over the past few weeks have been finishing this workout in 2:00, so yeah, got some work to do. I think for the immediate future I'm going to do HSPU in the morning when I wake up instead of the 5x20 pushups I've been doing for the last 5 months or so. No clue how many sets or reps I'll be doing, I guess we'll find out tomorrow.

Did some conditioning with some guys who were doing open gym about 45 mins later:

10 min AMRAP
5 chest to bar pullups
10 push ups
15 sit ups

8 rounds + 20 reps I think (could have been 7 or 9 rounds too). Got owned on the situps too, definitely ended up being the limiting factor, felt like I was doing them in slow motion. Did this with one of the guys who would have qualified for regionals individually if he didn't want to be on the DCF team, pretty sure he finished with almost 2 full rounds on me. Guess I'm working on situps too.

two wod saturday

Wod 1 at noon
Lift:
Power Clean 1-1-1-1
155-175-205(failed on 3 attempts; so close)-195 (success)

Conditioning:
5 rounds:
5 power cleans at 155
10 pushups
15 box jumps
Time: 9:57

Second Wod of the day at 6pm
For time:
50 pullups
50 box jumps
50 kb swings
50 double unders (did 100 singles)
50 wall balls w/ my new 25 pound homemade med ball
Run 800 meters

Time: 27:35

Picture of homemade med ball (25 pounds) that I made today using an old basketball, sand, and lot of duct tape.

Broing Out

Went over to my friend's place to do some oly lifting, conditioning, and steak eating tonight.

Did about 8 or 9 sets of the following snatch complex working up to 125#:
Snatch grip deadlift, hang shrug, hang snatch, overhead squat. My snatch catching position feels loose and a wizard's sleeve, hopefully the oly seminar dude tomorrow will be able to tell me why I suck so much.

Probably 7 or 8 sets of the following clean and jerk complex working up to 185# on the last few sets:
Clean deadlift, clean shrug, hang clean, front squat, jerk. I did 2-3 front squats instead of doing jerks. My triceps right above my elbows feel absurdly tight/f-ed for some reason. Whenever I flex my arm past 90 degrees I get some discomfort/pain up in there. Front rack position felt ok though for some reason. I either tweaked something doing bench or clean/jerks on Weds I think. Hopefully some lax ball rolling fixes this crap.

Did a 7 min AMRAP after:
3 burpees
5 box jumps 30"
7 kb swings 2p/32kg

8 rounds + 6

KB swings didn't end up being that bad, hoping I'm more comfortable with the heavier guys now b/c I'm getting stronger? Box jumps also weren't that bad. I haven't done 30" box jumps in probably 9 months to a year, mostly cause I'm a pussy. I should do these more often, they'll make 24" box jumps look like a joke.

friday - apartment wod

got caught up at work and missed the 6:30 class. ended up working out at home.

(1) 2 miles at 8mph, then
(2) 5 rounds of:
10 KB Swings (55#)
10 situps
10 pushups

time: 6:51

first time using my KB in a home wod.

CFFB 051812

ASWOD

5x3 power clean @ 150
3xME wide grip chins (15-12-9)

DWOD

Complete 6 rounds for time:
53 yard farmer's walk (subbed 5 trips across the weight room @ 75# DBs)
Sprint 1/2 gasser

29:45.  This was largely an exercise in grip strength endurance.  Did none of the 5 lap trips unbroken, best I got was ~30yds before i'd have to set the DBs down for a sec.  This really slowed me down.  I felt like i had popeye forearms which was cool.  Gotta work with my crush grippers more.

Seattle Wods

Just spent 2.5 days in Seattle for work.  Flew there on Tuesday and back on Thursday.  Tuesday was my rest day.  Instead of make excuses like bonak, I hit the hotel gym for some Crossfit Bethesda "out of town" wods, which get prescribed every day bc people in Bethesda travel a lot for work bc we ball like that.  This hotel gym's one saving grace was that it had a 20 lb medicine ball.  Other than that, it was just a bunch of sissy girls doing bicep curls and reading their mags on the treadmill.

Wednesday out of town wod - I call this wod "bonak" bc it was a bitch:
5 rounds for time:
15 jumping lunges
20 pushups
25 box jumps (didn't want to get bitched out for jumping on the hotel's bench w/ my dirty shoes, so I did jumps of the bench)

Time: 14:41  - I was happy with the jumping lunges and pushups -- normal pushups I've found to be a lot easier lately since I started doing Pushups w/ release at the bottom.  Box jumps I was happy w/ too but it slowed me down in this wod. 

Thursday out of town wod:
Do 4 minutes of burpees. ==>  41 burpees

Then:
40-30-20-10
Wall balls, 20 lb ball
Double Unders or Tuck Jumps (I did Tuck Jumps)
Situps

Fun: 13:16

fell off the wagon

I got sick 2 weeks ago, then I hurt my arm last week, so it's been really easy for me to make excuses not to workout. I've been climbing once or twice a week, but the arm hasn't fully healed. I blame my laziness on all you guys for not giving me enough of a hard time. You should be ashamed of yourselves.

Yesterday I went on a 6 mile run in 51 minutes. Longest I've run in a long time. Today I started up again on SS but fell back to weights from 2 sessions ago.

CFFB 051712

Ok, I think the problem was with my stumbleupon toolbar...

ASWOD

3x5 squat @ 235
3x5 bench @ 145

DWOD (really liked this one)

Complete 5 rounds:
1 Minute of Max Reps with Two Arm KB Push Press - 1.5 pood (scaled to 40lb KBs)
1 Minute of GHD Back Extension Isometric Hold
*For GHD Isometric Hold, hold at the top of the back extension. Cross arms across the chest or if you are bad ass, place hands behind the head.

KB PP: 20-20-18-16-16; Iso holds (seconds): 60-60-55-45-35.  Erectors felt like they were popping out of my back.  If I ever have super jacked oly style erectors I'm definitely getting a sweet tat on them.  Like those ones where it looks like your skin tore and you're a terminator, except my back muscles would be two huge hydraulic pistons.  Anyway, this was a badass wod.  PPs were tough.  I shoulda gone for the 45s with how many reps I got.  Shoulders still fried though.  Couldn't lift my arms to close the shower curtain, so I just showed my junk off like an old man.

Getting swoll

First time lifting at the gym at work in a few months

Squat 14x235
Bench 13x165

BB Gymnastics:
5x2 Clean and jerk 80% 60-80s rest
175#

I like the 5x2, 80%, 60-80s rest combo - heavy enough that it's not hard but enough time between sets that I felt like my form got better with each rep.

Back at it

Basically took the last week off. Diet wasn't great, went running once, snuck in a hotel WOD. Pretty motivated to eat quality food now and get my ass back in the swing of things.

All barbell movements at 95lb

A) 3 Rounds:
20 Hang Power Cleans
20 Jumping Air Squats

2 Minutes Rest

B) 3 Rounds:
15 Shoulder-To-Overhead
15 Hand Release Pushups

2 Minutes Rest

C) 3 Rounds:
10 Power Snatches
10 Bastards (burpee over the bar)

16:42 including rest

Wasn't sure what to expect coming off a week of being a lazy sack, figured this would be a good DCF WOD to jump into though since barbell movements are my jam. Did the first round of A) unbroken, second round cleans were unbroken but broke up the squats once or twice. I think the third round of cleans was 15-5, squats were broken up again. First round of B) was unbroken, second round of shoulder to overhead was unbroken but HRPU got hard as f - broke up into 5's I think. Last round of shoulder to overhead was 10-5, HRPU into 5's and 3's. Snatches sucked, mostly singles, with two doubles interspersed in each round. Burpees were terrible too. Snatch form felt a little better, haven't snatched from the ground in a while, still lots of drilling to do since I was pulling a little early and basically bouncing the bar off my thighs instead of getting it all the way into the hip crease.

weekend wods

Sunday
Skill: Open skill work
Practiced double unders for 20 minutes.  I strung 10 double unders together once.  7 in a row several times.  It's kinda cool because when I do double unders really well I think, "holy shit, i'm doing it...i have no idea what i'm doing differently but it's really easy."

Conditioning:
AMRAP 15 minutes
Bar Complex at 95 lbs. (subbed 85 lbs)
Clean
Front Squat
Lunge right
Lunge left

25 rounds - heavy lunges kill me.  i'm sore today.

Saturday
Skill:
Split Jerk
Did a ton of split jerks at 95 lbs.  Never done this lift; felt pretty decent.

Conditioning:
30 double unders (subbed tuck jumps)
10 ground to overhead at 135 pounds (subbed 115 lbs.)
Time: 11:36

CFFB 051112

ASWOD

5x3 power clean @ 145

DWOD

As many rounds as possible in 15 mins:

10 Supine Ring Pull Ups (subbed 5 any-grip pullups)
10 True Push Ups (subbed 10 pushups)

10 rounds.  Went back and forth between wide grip pullups and close-grip chin-ups.

CFFB 051012

ASWOD

3x5 squat @ 225
3x5 bench press @ 145

DWOD

Complete 8 shuttles:

60 Yard Pro Long Shuttle (subbed 60 yd sprints with a touch and turn at 30yds)

*Long Shuttle: From a starting line, a player runs 5 yards straight ahead and back pedals to the starting line, then 10 yards and back, then 15 yards and back. They must bend down and touch the line at each 5, 10, 15 yard intervals. You end up with a total of 6 touches and 60 yards.

Rest 60 seconds between shuttles.

Walking was difficult after squats then sprints.  Felt great.

Why aren't you guys posting?

Lift:
Deadlift
3-3-3-3 (x131 for tempo, like Josh explained the other day)
225, 235, 235, 235  (have to buy more plates if I'm gonna keep making gains)

Conditioning:
AMRAP 15 minutes
Turkish getups (didn't prescribe a weight, I did 10 lbs bc that's the only plate w/ a grip that I have...not enough weight)

55 turkish getups @ 10 lbs in 15 mins.  Meh.

Coming back

5/10/2012:

Squat 365lbs 3x5
Press 135lbs 3x5
Power Clean 155lbs 5x3

Not too happy about upper body stuff.  I've recently corrected my form for presses, so I have to work back up with that, hoping that I can break my plateau.  I also realized that I haven't been sticking my head through my arms at the top of the movement.  Gotta work on that.

Tough on Grip

Lift:
Back Squat: 3-3-3-3
Lbs: 205-225-225-225
Took it nice and easy.  Challenging but didn't max out.  Curious what my 1 rep max is for back squat.  Need more plates/weight to figure it out.

Conditioning:
21-15-9
Deadlift at 225
Pullups

Time: 12:33

Probably should've dropped the weight by 20 pounds for this many deadlift reps.  After the first round of pullups, my grip was toast.  Made the rest of the deadlifts really hard.  My pullups improved when I started doing a false grip on the bar where I was almost gripping the bar with my wrist/fat part of my thumb.

In other news, my dog ran head first into my knee this morning.  Prob would've hyperextended it had I not been doing crossfit for the past month or so.  Felt good about that.

thrusters and running

No strength yesterday.  Just met con followed by calves rolling (prescribed by crossfit bethesda), which I didn't do.

Conditioning:
AMRAP 10 minutes
Run 200 meters
10 thrusters at 95 lbs

Rest 5 minutes

AMRAP 10 minutes
Run 400 meters
10 thrusters at 95 pounds

First amrap, I got 3 rounds and 1 thruster.  Second amrap, 2 rounds and 200 meters.
Really fun.  On my last round of thrusters, a woman and her daughter walking thru the neighborhood stopped to watch...they prob never seen someone so jacked before. 

DCF

First DCF WOD in two months

Warmup:
One lap around the block + 10 squats at every street corner
Then four rounds of
10 PVC shoulder pass throughs
10 PVC good mornings
10 of those stretches where you start in the bottom of a squat, kick one leg out to the side, shift your weight onto the kicked out foot while rotating the opposite foot onto the heel, etc.

Strength:
4 rounds
8-10 tempo deadlifts (x131) [165-175-180-185]
10-15 pushups (x131)
Rest 1 min between movements
The digits correspond to different parts of the movement. "x" means as explosive as possible. For the deadlift the idea is to pull as fast as possible, pause for 1 count at the top, lower the weight to the ground over the course of 3 counts, and pause 1 count at the bottom. Push ups start on the ground, as explosive as possible into the up position, etc. They started programming these tempo lifts a few weeks ago at DCF and I never gave them much thought when reading the WODs on the site, but this being my first experience with them I can see the efficacy and they're definitely no walk in the park. The point of the rep ranges is to give you some room to scale the movements to be as hard as possible so that the last rep is really f-ing hard. If you get to 10 reps on the first set of deadlifts the weight isn't high enough and you need to put on some lbs. Basically if you're failing at around 8-10 reps you're at the right weight. Scaling options for pushups go from pushups with hands elevated on a box to push ups with knees on the ground to regular push ups to ring push ups. Scaling options are abundant and all 4 rounds should be hard as fk for everyone regardless of strength or skill level.

Conditioning:
3 rounds for time
15 burpees
10 front squats 135#
5 shoulder to overhead

5:43 - Goal starting out was to go as steady as possible for as long as possible. First round of burpees felt stupid slow but every set after that was a struggle. Key was doing all the barbell movements unbroken. Painful but a good challenge. Going in I was shooting for 2:00/round, finished the first round in 1:30, then probably tacked on 30-45 from being fatigued for the remaining two.

CFFB 050812

Half mile run (5 min) and hip/ham mobility stuff.

ASWOD

1x5 deadlift @ 315

DWOD

Alternating tabata deadlift @ 275 (scaled to 225) and tabata burpees (so 8 min total).

About 45 deadlifts, about the same burpees.  Should have gone heavier but in between WODs I did...

3 rounds
Row 800m
Sprint 200m
14 min

Which made my back feel nice wit it.

Assistance

Starting a trek to build a big  weighted bar dip. First step is 4x20 @ BW (fail: 20-20-18-15).  Gonna keep at this as often as I can.

snatchy snatch

A: Power Snatch 3-3-3-3-3
I worked up to 115#. Could have comfortably added another 10-15 pounds I think.

B. Death by Power Snatch/Ball Slam
30 seconds on, 30 seconds off of:
1. 1 Power Snatch, 1 med ball slam
2. 1 Power Snatch, 2 medball slams
3. 1 Power Snatch, 3 medball slams
.. continuing as long as you can. Then cut Power Snatch and continue with medball slams till the rest of the class has been knocked out.

I didn't get the memo about using 80% of 3RM, so I used the 115# here for PS and 35# for medball slam. I got to round 8 and died.

C: Curl-ups w/ 10 second hold

slacking

I've been traveling a lot the last few weeks, and haven't been keeping up with training as well.  My numbers have definitely gone done sadly.

5/7/12:
Squat 355lbs 5/5/5
Bench 195lbs 5/5/5 (working on form, re-re-re-watched the "so you think you can bench" series, and also watched the Jennifer Thompson how to bench video.  She benched like 300 @ 132 bw.  It's insane).
Deadlift 355lbs 5.

Numbers are coming back up which is good, but it's really annoying given I squatted 370 3x5 like, three weeks ago.

2012 CF Games Regionals Event 4

Wanted to give this WOD a shot at the women's weight, more out of curiosity than anything else to see where I stand. Weights I used/women's weights are in brackets.

For time:
50 back squats 135# [95#]
40 pull-ups
30 shoulder to overhead 135# [95#]
50 front squats 95# [65#]
40 pull-ups
30 shoulder to overhead 95# [65#]
50 overhead squats 65# [45#]
40 pull-ups
30 shoulder to overhead 65# [45#]

20:32

Christy Philips (1st place in Event 4, 2 or 3 time CF Games competitor): 20:06
Jenn Jones (2nd place in Event 4, 1st overall at Mid Atlantic Regionals): 20:34
Ben Smith (3rd place, 2011 CF Games, 1st overall at Mid Atlantic Regionals): 16:33

So yeah, looks like I'm working to keep up with the girls now.

Rolled over to my friend's house tonight to do some lifting in his back yard. Legit setup with a few bars, bumper plates, a rack, plyo box, med balls, kb, and much more to come. I'll likely be spending a lot of time there this summer.

Wendler deadlift:
10x310#

Front squats:
3x185#
5x2x205# - working on speed

Weekend Wods

SundayWarmed up with practicing double unders and kettle bell swings.

Conditioning:
Run 400 meters
50 double unders (subbed 100 singles; prior to my warmup I really wanted to do the double unders prescribed but after practicing doubles in my warmup, I just wasn't ready)
Run 400 meters
50 kettlebell swings at 24 kg
Run 400 meters
50 pushups
Run 400 meters
50 box jumps, 20 inches
Run 400 meters
50 squats
Run 400 meters

Time- 30:20

Saturday
Skill: Row 500 meters.  Don't have a rower, unfortunately.  Subbed 50 sumo deadlift high pulls.
Time- 1:07.  Unbroken.

Conditioning:
5 rounds
2 wall walks
5 clean and jerks 135
Time- 14:47

This did not feel good for my back later.  Tweaked something.  Oh well.

CFFB 050712

ASWOD

3x5 squat @ 220

DWOD

AMRAP 12 min:
1 push press @ 90% 1RM press
1 strict pullup
1 PP
3 PU
1 PP
5 PU

6 rounds, 11:57.  First four rounds done in 7 min, then pullups slowed down.  Went 120 on the push press, could have gone heavier in retrospect.

partner wod

A:Weighted Pull-ups: 5-5-5 (I used 10#)

B:With a partner, complete the following for time:

800m medball run
Two rounds of the following

• 70 medball front squats
• 60 partner sit-ups
• 50 overhead walking lunges
• 40 medball pass over pull-up rig
• 30 toes-to-bar
• 20 plyo chest pass to box (30/24 box)
• 10 alternating box jumps (without ball)

800m medball run

One medicine ball per team and one partner working at a time.  Any time the ball touches the ground (intentional or accidental), both partners must immediately perform 5 burpees before continuing.

We used a 16# medball cause there were no 20s left. 

Time was around 26:55. 

happy saturday

I was sick this past week, so I only metcon'd once. After lots of sleeping, I feel much better.

Today:

6 rounds of each before moving to next movement. Each round is 20 seconds of work, 20 seconds rest.

Deadlift
Hang Clean
Push Jerk
Clean & Press

Rx = 60% of bodyweight. I did about 48% (95#).

You could your total reps for each movement and divide by 6 to get avg # reps per 20 seconds. Then you sum all of that up. I got 25. Clean & Press was rough.

Worked on DUs afterwards and strung together around 7 or 8.

CFFB 050312

ASWOD

3x5 squat @ 215


I'm more of a smurf since you guys last saw me. But also my camera/phone likes to change settings when I hand it to random people at the gym. Give me form comments, I know my weight was shifting forward on some of those reps, lost focus, not used to having so many clothes on when I'm being taped.
DWOD

15, 12, 9, 6, 3 reps of:
Bench Press @ body weight (scaled to 115#)
Handstand Push Ups (scaled to 95# push press)

21 min.  'Swinglined' (John Welbourne speak for stapling yourself to the bench) my last rep on the bench, had to roll it off me, no sweat because it wasnt that heavy fortunately.  Shoulders feel like bowling balls right now.

Foundations - Day 4

Foundations - Day 4

LOD - rowing

We had another session with the main guy, Jim McDade.  He was apparently a pretty solid rower back in the day (6:15 2K / 16:46 5K) so he got pretty into teaching us all how to row.  Then he had us do a 1000 meter row, but he told us to keep the strokes per min at 26.  I didn't realize that strokes per min was completely independent of rowing intensity...so i thought in order to keep it at 26 I had to go slow.  I'm an idiot and I didn't make the connection until about halfway through the workout.  My time was 4:07 which is definitely much slower than I am capable of, but i wasn't at full intensity for ~500m bc i thought that's what i had to do to get the machine to say 26!  I'll test it out again soon.

WOD - 3 rounds for time of:

70 ft bear crawl

15 box jumps (24" i believe)

My time was 4:27.  I probably should have pushed this more, but i was pretty tired from like 30 minutes of rowing lessons and was still very sore from the last foundations class (100 wall balls, 14#).

I have two more foundations classes before i can start out for real.  I'd imagine the last two classes will cover cleans and overhead squats and stuff.

to be continued...

Farewell

Last day in the SD

Gymnasty:
3x5 tempo pistols 10 seconds going down, 2 min rest between sets
3x5 glute ham raises 5 seconds going down, 2 min rest between sets
Then
Accumulate 60s in straddle L hold (imagine an L sit on the parallettes but with the parallettes about an inch apart and your legs straddling the parallettes - hard as f)
Then
10 Leg lifts + straddle leg lifts (sit on the ground with your legs locked out in front of you, hands on either side of your legs, then raise your feet as high as possible, yeah not as easy as it sounds)

Outlaw Conditioning (from a few weeks ago):
9 thrusters 135#
50 double unders
7 thrusters 135#
50 double unders
5 thrusters 135#
50 double unders

3:48

Gonna miss it out here in SD but excited for Midatlantic Regionals to start tomorrow. DCF representing in individual + team events.

Kettleballs

My 53 lb kettlebell came today.  Very cool.  Did some kb swings to warmup.

CFBethesda Wod:
Lift:
Deadlift 5-5-5
235, 235, 235 --> next thing is to get some more plates to do heavier lifts.

MetCon:
21-15-9
Thruster Rx at 65 lbs
Burpees

This fuckin' sucked.  First 21 thrusters I had soreness in my shoulders when I went overhead.  Soreness went away when I got to 15.  Guess I didn't warmup in the right way for this wod. 
Time - 8:55

Mobility:
Groin and Hips stretching

Tomorrow is a rest day.  This is the first week that I'm moving to a 3-1-2-1 (on, off, on, off) pattern for my workouts, mostly so that I'm always working out on the weekends instead of sitting around with nothing to do and so that I always have Monday and Friday as my two rest days. 

past two days Crossfit Bethesda

Yesterday's wod:
Mobility: shoulder - w/ a dowel did one hundred simulated kb swings focusing on full overhead shoulder extension, followed by one hundred overhead/behind the back stretches with the dowel targeted to getting full shoulder rotation.

Conditioning: AMRAP 9 minutes
5 pullups
7 deadlifts @ 225 (subbed 205)
9 air squats

5 rounds and 5 deadlifts - deadlifts were hardest part.  pullups were pretty easy.  air squats were probably the easiest they've ever been for me.  by far the easiest movement in this wod and they didn't even wind me. 

Mobility: groin and hip -> light stretching

Tuesday:
Warmup lift - front squat: 3-3-3 --> 115, 125, 145
Conditioning AMRAP 8 minutes
5 kb swings (subbed 5 sdhp @75 lbs) (kb is in the mail. birthday gift from robin; i'm pumped)
5 burpees
8 rounds and 1 burpee

Didn't push it very hard. 

Mobility: groin and hip - light stretching

ss day 2

squat: 155x5x3 (increased by 10lbs)
press: 95x5x3 (starting weight)

i skipped power cleans and subbed pull ups because the floor was mad slippery this morning. my gym is going through a moving phase as they expand.

now that i have a starting weight for everything (except power cleans), i'll check back with my progress in a month or so.

Outlaw Weds

BB Gymnastics:
10 minutes to establish a 1RM Snatch from blocks (just below the knee).
Notes: Take no more than 5 attempts. Warm up quickly as well. This entire event should take no more than 15 minutes.
[subbed 1RM hang snatch - 68kg/150lb]
Content with the 150#, form still isn't where I want it to be, bar is still swinging in front slightly so I'm confident I have a few more lbs in me.




Conditioning [good example of a workout I had no business doing]
For total time:
3 rounds of-
20 Pistols (alternating) [subbed 15]
3 Rope Climbs 15′
*then
50 T2B
*then
3 rounds of-
20 Wall Balls 20# [subbed 15x20#]
5 Power Cleans 225 [subbed 3x185]

20:46

Scanned the comments on the Outlaw site - some guys threw up Rx times like 3 or 4 mins faster than mine. Usually the Outlaw WOD thats programmed for the general population at the Outlaw CF gym is similar to the conditioning part of the Outlaw competition WOD. This one was a little different, should have probably done this instead:

4 rounds for time:
3 Power cleans 185
14 Shoulder touches (alternating) [assume these are the shoulder touches where you're in a handstand with chest against the wall]
21 Wall balls

20 min time cap

CFFB 050112

ASWOD

5RM deadlift @ 295


DWOD

Complete 7 rounds:

Max Rep Weighted Pull Ups &/or Chin Ups - 25 lbs
20 Hollow Rocks

5-5-5-5-4-4-3.  Upper back doesn't feel as beat as I feel like it should after this workout, went to failure every set though.  Hollow rocks weren't great.  Watched some gymnastics wod vids in the afternoon and my form needs work, possibly a progression variation sub next time.

Foundations - Day 3

Today was sweet.  The main dude (Jim) was our trainer today.  He is much better than the chick, but I still noticed him ignoring a n00b who was doing the exercises completely wrong (although he tried harder than the girl to help him).

Lesson of the day (LOD?): strict press - push press - push jerk

WOD

"Karen"

For time

150 wall ball shots, 20 pound ball

So right off the bat, he told us that he wanted us to do 100 instead of 150.  Then he decided that people could have the option to do 50 if they wanted.  We were encouraged to use a lighter ball (the class used balls ranging from 6-14 pounds).  Two of us opted for the 14 pounder (mistake).  I tried a couple practice shots, which seemed fine so I figured I'd go for 100.  The trainer told us to call out each set of 10.

...10, no sweat

...20, starting to feel it, but still moving somewhat quickly

...25, now i'm slowing down and i start to hear people pull away

...30, now i'm hearing people calling out 40 and 50 (not sure how many stopped at 50)

...35, at this point I'm doing sets of five with a few seconds of rest in between

...40, quick rest

...45, quick rest

...50, quick rest, but now i'm hearing people at 80 around me (i think "f these douche bags with their 8 pound balls")

...55, ok now i've officially decided to go for 100 i guess

...60, i think its like about 6 minutes in at this point and people are starting to finish up (i feel like a bitch)

...65

...70, trainer hears me call out 70..now i'm the only one left working.  Jim decides to get everyone in the class to surround me and says i've got to finish before the clock hits 10 mins

...75, he gives me 10 seconds of rest

...80, he pushes me for another 5 followed by 10 second rest

...85, now we're getting close to the 10 minute mark

...90, the class if cheering me on, 10 second rest quickly turned to 5 seconds

...95

...100

i'm dead, but feel really good for finishing.  This kind of experience was exactly what I hoped/needed to get out of joining a CF gym

A few kids made comments about the 14 pound ball, so they clearly weren't using one.  Overall, I wish i went with a lighter ball and pulled out a better time.  That said, the kid next to me also used 14 pound ball and finished minutes before me.

Pumped up for Thursday.

Outlaw + Gymnasty

Outlaw BB Gymnastics:
1) 5X3 Clean & Jerk @ 70% – rest 45 sec. 150lb
2) 4X3 Snatch Balance (NO heaving) – rest 60 sec. 40kg/88lb 

CFSD Gymnasty:
10 mins ea of
Back Lever work
Planche work
Front Lever work
Then
3×5 Ring Curls (basically ring rows, but keeping your elbows in the same spot so you're forced to isolate your biceps)
3×5 Ring Dips (1 set Bulgarian, 2 sets palms out)
3×5 Hanging leg lift (basically toes to bar with straight legs, or as high as you can bring your feet with legs locked out)
Finish with 10 Bridge Wall Walks

Outlaw Conditioning:
4 rounds for total reps of:
2 minute AMRAP of:
40 OHS @ 65#
60 Double-Unders
Rest 2 minutes after each round

39
28 (was talking to someone during the rest, which cut into my work time)
58
71
Total: 196

After not even getting to the double unders after the first round I decided to scale the OHS to 30 reps. I think they got better after each round (disregard the second round), I probably would have finished 40 OHS + a few double unders the last round if I had kept it at 40 reps. Overall a challenging WOD - interesting balance with the crazy high reps of OHS, relatively light load, and programmed rest.

CFFB 043012: Religion 2.1

ASWOD

3x5 press @ 105

DWOD

Religion 2.1
Complete 5 rounds:
Squat Max Reps
 7 Burpee Box Jumps 20"
*Use 225 lbs for this workout if your squat is under 315 lbs
*Use 275 lbs for this workout if your squat is between 315-400 lbs
*Use 315 lbs for this workout if your squat is over 400 lbs.
*You have a 20 min cap on this workout. This means once 20 minutes comes you are done.

Really liked this one. Was pretty gassed the whole time. Could have timed my rest a little better, finished with 3 or 4 min on the clock. Used 225: 6-5-5-5-4. Did burpees with a max effort vertical jump at the end instead of box. Best part of the day is right when I finished my last set of 4, last rep was a grinder with a grunt on the end as I let my breath out that I'd been holding in...

Tyrone McBodybuilder: You! <pointing at me menacingly> Come here! 
Me: <totally gassed> What's up? 
T-Mac: Don't do that again. If you need a spot, just ask. I would have done it. That was scary. 
Me: What was scary? I didn't feel like my form was breaking or anything. 
T-Mac: That weight almost crushed you! 
Me: If I squat as deep as I can go I can set the bar down on the safety rack, that's what it's there for. 
T-Mac: It was scary. Don't do it. 
Me: Of course it was scary, I went beast mode on that mother fucker.


Dude looked legitimately pissed at me, he doesn't even work there though.  Had me perplexed my whole shower. I'd prefer to not think about jacked black dudes in the shower from now on...


Oh, but I did watch this sick KStarr video on external rotation of the femurs during squat/deadlift/everything setup. Basically instead of cueing myself with knees out I focused more on driving my big toes out through the floor like I was a paraplegic DJ trying to spin mad fresh beats with my feet. My foundation felt more solid than ever. Diggin' it.