CFFB 123011/123111

DWOD 1: "Kalsu"

On the minute:
Complete 5 burpees and perform max rep 135 lbs thrusters on the minute.

The goal is to complete 100 total thrusters.
*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

Scaled it to 75#. Got to 25 thrusters in 5 min and threw in the towel. Weakness identified: strength endurance. Want to be a good bit stronger before I really start targeting this aspect.

DWOD 2:

Complete 5 rounds:
3 Power Snatches
3 Snatch Pulls
3 Power Snatches

*Rest 2-3 minutes between sets.
*Do not drop the weight during the round. Stay connected through the round.
*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.
*Work up the heaviest set possible with staying connected.

First time doing any type of snatch movement. I could see my form improving through the sets which was nice. Could have gone heavier, but I was conservative with it being a new movement. Did an extra set too: 45-65-75-95-105-115. Are the barbells used for snatching knurled all the way to the ends of the bar? Seemed like I should have taken a wider grip but it was smooth steel and not easy to hang onto.

ASWOD

Skipped it (5x3 power cleans @ 165). Back was toast.

Belated Christmas WOD

Not the shortest video (~10 min) but some really good cues/tips from an olympic gymnast. The ease with which he does some of these movements is unbelievable.


From DCF last week:

1 squat clean 95#
2 wall walks
3 power snatch 95#
4 sit ups
5 burpees
6 pull ups
7 squats
8 lateral bar jumps
9 push ups
10 toes to bar
11 box jumps 24
12 dead lifts 95#

Rep scheme follows the 12 days of christmas song.

Time: 19:20

Notes: Goal going in was to take break as needed between movements but do each individual movement unbroken. I pussed out and broke up the last set of box jumps but did everything else unbroken, so pretty happy with that. Pretty brutal ass workout, wall walks really kick your ass just when things are getting easy and you're finishing up each round. Looking forward to trying again in 6 months and a year, looking to shave off 1-2 mins each time.

CFFB 122911: easing back into it

ASWOD

3x5 squat @ 245 (failed first 2 sets and switched over to 5x3 to maintain volume)
3x5 bench press @ 150 (PR...literally months in the making)

Gonna be doing mad pushups for assistance from now on. Seems like just a few days with a few hundred PUs a day got me a new PR.

DWOD

Complete 4-6 efforts (I did 4):
60 Yard Pro Long Shuttle
*Long Shuttle: From a starting line, a player runs 5 yards straigh ahead and back pedals to the starting line, then 10 yards and back, then 15 yards and back. He 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.

The sting in my quads during these sprints after all those heavy squats was unbelievable...I'm gonna be sorrra denna mawfugga.

Assistance Work

Pussed out...blamin' it on first day back after the better part of a week. Weakness. I'll crank out mad pushups between now and next bench day.

Dub Sandwich

Fo tyme:
80 double unders
Then 4 rounds of:
20 wall ball 20#
20 lateral bar jumps (back and forth = 1)
20 sit ups
2o push press 75#
Then 80 double unders

15:58

Notes: goal going in was to do everything unbroken and take a few seconds of rest between movements. First set of dubs were ok, average pace, I think I was second to the wall balls. Did the first set of wall walls really deliberately/slowly to make sure I did them unbroken, felt like I was going too slow but I think in the future this is key for wall balls. Did the first round of everything unbroken then had to break up the wall balls in the second. Bar jumps and sit ups were all unbroken I think. Last two sets of push presses were split into 10's. Girl I was working out next to was starting her last set of double unders when I was starting my last set of push presses. Pounded out the dubs in ~50, 20, and 10 and finished ~10 seconds ahead of her. A little bit of time invested in practicing dubs will drop your WOD times like they're hot. It'll also get you the fastest time of the day mfers.

Back on the train

First WOD at DCF last night after a week off:

1RM C&J
Cleaned 215# again, failed the jerk, again.

For time, 24kg:
3 kb swings, 21 kb SDHP
6, 18
9, 15
12, 12
15, 9
18, 6
21, 3

7:11

Need to work on my counting skills, did 16 reps on the rounds w/ 15 for some reason.

Belated CFFB

Gave reechee's WOD a shot:

Max Handstand Push Ups in 5 minutes
Max Pull Ups in 4 minutes
Max Push Ups in 3 minutes
Max Supine Ring Pull Ups in 2 minutes
Max Dips in 1 minute

*Set the clock for 15 minutes, complete max reps of each movement for the designated time.

27 HSPU
29 Dead hang pullups
52 Push ups
19 Supine ring pull ups
10 Ring dips

137 Total

Several totals over 200 reps in the CFFB comments - ridiculous

Notes: I'm a big fan of WODs that alternate pulling/pushing movements. Pretty disappointed with the ring dips but overall a decent first attempt. My arms feel like they're jacked up on HGH or something right now. Good WOD to do at home since all you need is a pullup bar, rings, floor, and a wall. Gonna give this another go in about a month.

CFFB 122311

Gave the CFFB warmup a try today:
2x20yd sprint
2x20yd run backwards
20yd side shuffle each side

Didn't really like starting off with sprints from cold, I was too tight and sore, gonna stick to DUs or rowing + dynamic ROM movements.

SWOD

5x3 PC @ 155# (PR by default)

DWOD

Complete the following on the minute for 12 minutes:
1 Power Clean @ 3 RM (subbed 155# for 3RM)
5 CTB Pull Ups (subbed standard kipping PUs)

Assistance Work
2x15 GHD situps
2x10 GHD back extensions

Focused on making them as explosive as possible from the hip

CFFB 122211 sorta

DWOD

Didn't think I could hit 245 back squat, so I went for a front squat pr:
3x5 FS @ 195 (PR)
3x5 bench press @ 145

ASWOD

Subbed in death by pullups:
Completed 12 min (78 pullups), used kipping pullups, could have squeezed out another minute I think, I rack disciprine on this final day of work.

CFFB 122011

DWOD

Max Handstand Push Ups in 5 minutes (13)
Max Pull Ups in 4 minutes (26 strict)
Max Push Ups in 3 minutes (39)
Max Supine Ring Pull Ups in 2 minutes (12 strict chinups)
Max Dips in 1 minute (12)

TOTAL: 102
Not really ecstatic about this. First time doing HSPUs though. Fun. Did them with 2 plates under my head. Next time I'll just do 1 plate.

ASWOD

1x5 DL @ 295# (PR...piece of cake minus my grip was dying. could have done another set if i had chalk/straps, its a shame I dont think chalk is allowed in our gym)

Assistance Work

4x30yd sprints
1x20 HRPU

2fer

21-15-9

Knees to elbow

Squat snatch 75#

6:31

Chin up grip for knees to elbows makes them a little easier but feels awkward with wrists turned around like that. Went home and did a quick wod with the sister afterwards

5 rounds

20 goblet squats 40# db

20 push ups

Pushups - goin on the new years resolution list.

CFFB 121911

DWOD

Find Rack Jerk - 1 RM

Pretty much skipped this once I realized how sketchy it was going to be maxing something overhead without the luxury of being able to bail and drop it. Shoulder was feeling sketch too, gonna run an ice/heat train on it tonight.

SWOD

3x5 squat @ 240 (PR)
3x5 press @ 115 (5-3-2...push pressed the remainders)

0600

Hit up the mad early class today. Got some stuff going on tonight. Slept like crap, felt like crap going in, feel a little better now. Good thing ground to overhead is my jam. And I have sick kicks.

10 rounds - 95#
4 power cleans
6 push jerks
8 back squats

9:36

Key to this guy is definitely doing each round unbroken and taking minimal rest between sets. Wish I could say I did all the rounds unbroken but I pussed out and rested between the 3rd and 4th power clean on the 9th round, definitely didn't need that rest at all.

Overall a good WOD, looking forward to trying it again.

Catch up

Brought my sister to the Level I class on Sat. The skill they taught was the front squat. I learned so much. Seriously. I think I need to go to more Level I classes or atleast audit them just to get a refresher on the cues they have for the movements.

Some things I learned:

• Get your knees as wide as possible on the way up and down on the FS to promote as much external rotation of the legs as possible


• Start the "up" part of the FS by lifting your elbows to ensure you don't shoot your hips out and lean your torso forward


• Picture the pushup as an upper body squat. You're forearms are your shins, they should stay as vertical as possible during the movement. Arms should be underneath the shoulders like your legs are under your hips in the squat. Weight should rest in your palms/wrists like your weight is in your heels on the squat. The pits of your elbows should be rotated forward (bony part pointing backwards) - you guessed it, external rotation.

WOD was 10 min AMRAP
5 pullups
10 push ups
15 front squats 15#

Trainer let me do 10 min Cindy (air squats instead of front squats)
13 rounds + 6 push ups

As always, pushups were the limiting factor. And as always I tell myself I'll work on pushups more. And as always I probably won't. Maybe next week when I'm out of town.

Marathon Thurs

Forgot to post this yesterday

20 min AMRAP

8 ring dips

10 lunges 45# plate

12 knees to elbow

11 rounds + 6 knees to elbow

Trainer gave us a pep talk pre wod about taking strategic rest. Given the 20 min cap it definitely wasn't a sprint and the variety of movements lends one to be stronger on some than others. Lunges were the easiest for me, did those all unbroken and letting myself take some rest before the knees to elbows made doing the lunges easier Knees to elbow were the hardest. Did the first set unbroken then the most I did unbroken after was 6. Ring dips were average - did the first few sets unbroken then started breaking them up into 4's and 5's. Overall a good WOD - not one you want to shoot yourself in the middle of but plenty challenging nonetheless - having a goal of rounds to get to helps too I think. One of the trainers threw up 12 rounds and change earlier in the day so I was shooting for 12. If I suck less on knees to elbows in the future I think I'll be able to break 12 rounds.

Side note, Dan Baily (2011 Games Open winner) had a good comment about recording workouts. He also comments on how he felt during the workout and what parts gave him trouble (similar to the commentary on here). When repeating WODs I think this is valuable information in knowing what to expect and hopefully working on the spots that were not as strong in previous attempts.

Youtube Friday

Went to open gym hours today, didn't get much done besides miss a lot of lifts.

Some videos for your viewing pleasure:

705lb squat - what's your max?


The few lifts I didn't miss today


Rob O on his not so paleo diet

CFFB 121611

ASWOD

5x3 PC @ 135-135-155-165-170

Now that I think about it, this was probably intended to be 5 sets at a single working load...next time. Form-wise, I need to work on catching the bar with my rack. And probably lots of other stuff too.

DWOD

One Minute On...One Minute Off...for 10 minutes.
30 KB Swings - 2 pood
*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.
*Perform this workout one minute on and one minute off. Total time is 10 minutes.
*CFFB KBS Standard = Russian Swing
*For every penalty counted, perform a 1000 meter row.

Scaled this to 45lb from 70lb. Failed rounds 3 and 4 with 27 and 20 reps respectively.

2000m penalty row: 9:58

Needless to say my erectors are trashed. Watching videos on russian swing vs. american swing taught me some theory on getting the explosive hip drive out of this exercise, although I think that can be accomplished with the american swing as well, despite what the kettlebell nut on youtube says.

CFFB 121511: The Volkswagen

today was a clusterfuck of failures...i'll keep it short

ASWOD

3x5 back squat @ 240
went something like this: 1x3@240, 3x3@225

chalking this up to poor recovery, 3x5@235 earlier this week was fine. nutrition was spot on, sleep was satisfactory, i'ma look into getting on a vitamin regimen.

DWOD: The Volkswagen

21, 15, 9 reps of:
Bench Press @ Body Weight
Pull Ups

reached failure on last rep of each bench set, with scaling: 135-115-95. pullups was cake compared to the bench.

11:51

200+ lb assholes on the site posting times of < 5min as RX'd. Gotta improve bench strength...

Assistance work

3x5 weighted dips @ 25lb
3x max reps HRPU: 13-10-11

Over yo head

Pre wod:
Find 3RM front squat
Hit 215# might have been able to squeeze out 220# but wanted to leave something in the tank for the WOD.

15-12-9-6-3
OHS 115# (scaled to 95#)
Push press 115# (95#)

6:48

Probably could have scaled to 85# and dropped the bar fewer times.

Suck

3 rounds
5 min AMRAP
7 Toes to bar
9 Thrusters 75#
11 KB swings 1.5pood
Rest 3 min between rounds

10 rounds + 3 toes to bar

CFFB 121311

ASWOD

1x5 deadlift @ 285 (PR+10)

DWOD

On the minute for ten minutes:
3 weighted pullups: 50 lbs
Max rep PCs: 65-70% of 1RM

I failed this pretty bad. 2 rounds doing 20 lb pullups, 3 rounds no weight.  25 reps on the PCs total. Elbow acting up again.

Assistance Work

3x20 HRPU

CFFB 121011 and 121211

ASWOD

3x5 squat @ 235 (PR+10)
3x5 press @ 110 (PR+5)

3x15 dips (15-13-10)

DWOD (121211)

Complete 8 rounds:
3 Box Jumps - 75% of 1 RM Box Jump done on 12-5-11
Sprint 50 yards
*Rest 2 minutes between rounds

Not sure how high the box was, used all the little box risers they had, roughly waist height. Stopped at 4 rounds because the manager wanted me to prove to him on the internets that fivefingers are actually exercise shoes, which took like 30 min.

DWOD (121011)

Complete 3 rounds:
One Arm Farmer Walk (RT) 40 yards - 1/3 body weight
One Arm Farmer Walk (LT) 40 yards - 1/3 body weight
Max Rep Strict Chin Ups - 2 sec hold at the top of each rep

Used 55 lb DB and did strict pullups by accident (7-4-2.5ish). Did not foresee this being an issue, then I realized it was an exercise in grip endurance. Took 10 min of rest before I could take the DB back to the weight room...some douche was passive-aggressively pissed I ran off with it for so long...I think he was waiting to do some curls, haha.

Lumberjack 20

DCF Level III

20 deadlifts 275#
Run 400m
20 kb swings 2 pood
Run 400m
20 OHS 115#
Run 400m
20 burpees
Run 400m
20 chest to bar pullups
Run 400m
20 box jumps 24"
Run 400m
20 db squat clean 45#
Run 400m

27:46

I'm so bad at running. The 20 year old beast at DCF smoked me by like 5 or 6 minutes. Couple women from other boxes around DC/MD/VA also destroyed me. I didn't die so I'm happy.

Hammer

5 rounds for time:

5 Power clean 135#

10 Front squats 135#

5 Jerks 135#

20 pull ups

Rest 90 seconds

18:52

Front squats were rough

Hot

If anyone ever tells you they can't be strong without getting bulky, kick them in the face. And then show them this.


Warmup: 100 double unders, not feeling the DU's today.
Followed this with a kb swing/breathing exercise.
1-2-3-...13-14-15-14-13-...3-2-1
kb swings 35#
Take rest as needed between sets but only take as many breaths as reps performed in the previous set.

WOD:
All squats at 95#
50 squats
5 pushups
40 squats
10 pushups
30 squats
15 pushups
20 squats
20 pushups
10 squats
25 pushups

11:55

A coworker who does a lot of power lifting is thinking about getting into CF and found/did this WOD today. Not a big fan of it, no intention of ever repeating. I only did it because I was going to do a row/pushup AMRAP but didn't feel like waiting for the rower.

Baked this bread tonight. It's mfing amazing.

CFFB 120811: Total

Power clean: 190
Back squat: 275
Bench press: 170
Deadlift: 355

Total: 990

Boom. Definitely taking the whole weekend off at least, elbow is tweaked. Pretty stoked with today though, minus bench of course.

New Kicks

Adidas powertrain kicks came in yesterday so obviously needed to break them in with some C&J. PRed 215# clean, missed the jerk which sucked but I'll get it next time.

CFFB 120711

DWOD:
6x bball court length sprints (didn't time these)

SWOD:
2RM weighted pullups: 35lbs (5 sets total)

3x5 LBBS @ 225 (i think the low bar form really does let you lift more...failed this miserably earlier this week)

3x5 press @ 110 (so close to a PR but i push pressed the last two reps...ill get it next time)

3x5 bench @ 140 (got this without too much fuss, still so stalled out, need to add more assistance exercises)

new goal: bodyweight press (read an awesome bill starr article on how the press used to be the gold standard measure of upper body strength, supposedly makes rotator cuff injuries almost impossible)

Sunday's WOD:



Today's WOD:
5 rounds
AMRepsAP across all 5 rounds
1 min power snatches 95#
1 min bastards (lateral burpee over barbell)
2 min rest

164 reps - edged out the guy I was going head to head with by ~6 reps, thought he was going to beat me. I think I got the highest score all day. Also this felt like the hardest WOD I've done at DCF. Partly b/c I was going head to head with someone and partly b/c all 5 rounds were sprints b/c if you don't sprint after a 2 min rest you're a puss.

Cook this

AMRaptor

If I ever discover a dinosaur you know what I'm naming it.

I think today was the first time since joining District Crossfit that I didn't want to go to the gym or work out. Dragged my ass in anyways cause I didn't have a legitimate excuse to skip two days in a row. I was still tight in some spots from Sundays beast of a WOD so taking yesterday off was good I think.

Warmup:

10 OTM

5 push press 45#

5 front squat 45#

5 v-ups

Then find your 3RM max weighted pull up in 12 mins.

Holding the dumbbell between my legs I did: 45-50-55. I think I can squeeze out 60 next time.

WOD:

10 min AMRAP

1 bear complex 135# (power clean + front squat + push press + back squat + push press)

5 HRPU

10 air squats

14 rounds + failed the last push press on my 15th bear complex

Notes: power clean must end in full hip extension before beginning front squat, i.e. no squat cleans. Connecting squats and push presses into thrusters is ok and probably key to getting mad rounds. I think I got second most rounds on the day, head trainer threw up 14 + 6 squats.

westside style explosive day

warmed up with 1000m row, sprinted last 250m, didn't time it. hung around in the rowing room to stretch and gawk ass.

2x15 ghd situps
2x15 ghd back extensions
tried to be explosive as possible with these

~15x3 bench press @ 115
again, fast as possible, not sure i got the intended effect without bands and stuff, gonna rewatch the westside barbell video

worked up to a PR 5RM deadlift @ 285

also PR'd in the largest piece of skin that has been torn off my hand in one piece...much needed rest day tomorrow.

CFFB 120511

I bitched out on Eva... :(

1000m row: a little over 4 min

Death by pullups:
1 pull up the first minute, two pull ups the second minute, three pull ups the third minute and so on...11 min + 10 pullups = 70 pullups. Min 1 thru 6 were strict pullups, kipping thereafter.

3x5 squat @ 225: super failure (3-2-1)
3x5 press @ 110: PR i think, could have done another 5 lbs, will revisit at the end of the week

1000m row: a little over 5 min

I am going to reexamine my warmup sets scheme, I think the volume may be too high so I should tweak it. For squats i did (reps/load) 5/45, 4/135, 3/185, 2/205, 1/215, 3/225, 2/225, 1/225. I dunno, looking at it on the screen in front of me it doesn't look so bad. Anyway, gonna dig through the Old Testament, King Rip Edition tomorrow and crunch some numbers, because that was a pathetic attempt at my previous PR.

Adidas Powerlift Trainer Shoe

Just bought these kicks. Errone in my gym is raving about them for lifting. $85 from Footlocker here, $90 from Rogue but they didn't have my size and $95 from the Adidas site. Review to come.

DCF Level III WOD

Olympic swimmer Amanda Beard gets swoll (the idea of her doing CF is more interesting than the actual video):



From Sept 20th blog post:

District CrossFit has been very lucky over the past few months. While we’ve always had some monster athletes as of late the level of competition has gone to a whole new level (cough 400 FGB scores cough). With that in mind and the competition season beginning anew (off-season is over!!) we are introducing our Sunday Level 3 WODs.

From here on out on Sunday at 11:30am will be our Level 3 WODs for anyone with interest in competing in CrossFit. A couple of things to note:
-These workouts will be significantly more difficult than standard DCF WODs
-There will be no scaling or coaching (most likely coaches will be WODing)
-Spectators are welcome
-Outside gym members are welcome (by invitation only).

If you want to be the best you gotta train with the best. From Kenyan distance runners to Westside Powerlifters, everyone will tell you that intensity and atmosphere are the pillars of dominating. Well DCF is ready to start dominating. Come watch. Come workout. Let’s have fun and let’s work hard.

Today's WOD:

21-15-9
Chest to bar pullups
Power clean 155#

Rest exactly 5 minutes

15-10-5
Push press 135#
Walking lunge 135#
Burpees

Rest exactly 5 minutes

9-6-3
Bar up and over
Clean and jerk 155#

Time: 37:57

Hard as f but a lot of fun. One dude finished under 30, he's a beast. Trainer threw down in ~31.

Strength and a Sprint

Front Squat

1-1-1-1-1-1-1

Aka find your 1RM

Hit 245, failed 255. Hit 245 earlier this year so would have liked to hit something higher but considering I haven't done any sort of consistent strength training all year I guess it's ok.

WOD

5 rounds

5 deadlifts 275

10 burpees

3:56

Oops

Got some serious mwoding to do tonight before attempting the Level III WOD at DCF tomorrow

rock gym + strength stuff

climbed at earth treks timonium for 3 hours...best i could muster with no breaks was a 5.9.

worked out for 1.5 hrs afterward. DUs and lifting.

me: < gestures "are you done with that" at scrawny dude deadlifting 135 >
bro: < continues listening to what i can only assume to be village people or maroon 5 or nickleback or creed >
me: < awkward stare >
bro: oh, yea, i'm done, do you want me to leave those plates on there
me: psh, yes, and go fetch me 2 me more, you slut
bro: yes sir.
me: < works up to 1x5 deadlift @ 275 (PR) >
< intermission >
me: < works up to 3x5 squat @ 245 (PR by 20#...but it was a lame ass smith machine) >
bro: < quivers in admiration >

long story short, i should lift at climbing gyms more, because i feel hoss and it takes my ego/mental state to new PRs.

Crossfit Pensacola Round 2

2 rounds

10 deadlifts 255#

20 abmat situps

20 med ball squat cleans 20#

20 abmat situps

20 ring dips

20 abmat situps

Bear crawl around the gym, probably around 200'

Time 14:00

Bear crawls are hard as shit. Give them a shot sometime.

It's a mia Mario.