Open Stuff

Today's DCF WOD:

2011 CF Games Open WOD 3
5 min AMRAP
Squat clean and jerk 165#
1 squat clean and 1 jerk counts as 2 reps

39 reps (19 squat clean & jerk + 1 squat clean)



Notes: calves were still sore as sht from yesterdays double unders even though I lax ball rolled them last night and for like 20 mins before todays WOD. Forgot how sore they were when the WOD started though so I don't think they had any effect. Probably could have squeezed one or two more reps in. I lost count at around 8, I think if I knew I was that close to 20 I would have gotten it. Did this WOD last year at 135 and only got 18 reps so I'll take the improvement.


Open WOD 12.2 was announced tonight:

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible



WOD demo w/ Rich Froning and Dan Bailey begins at 2:30 in. In conclusion, Rich Froning got 98 reps. Unreal. I'm shooting for 140.

CFFB 022812

ASWOD

1x5 deadlift @ 325
3x max rep pullups (12-10-8)

Assistance

3x15 bar dips (fail: 15-14-14; my goal here is to get 3x20 then move onto weighted)

DWOD

Complete the heaviest set possible:
This is a combination lift of four movements that make up one rep:
1. Deadlift from floor to knee height, return bar to floor.
2. Deadlift from floor to hip height, return bar to the knee height.
3. High Pull from knee height to full extension, return bar to the floor.
4. Power Clean
Perform 3 reps per set.
*Work up to the heaviest set of 3 reps possible.

Worked up to 155#.

This may be the beastliest mother fucker I've ever seen:



And he's about to truck the shit out of ginger kid #10. I really want to see the aftermath of this.

Tues Fail

From yesterday...

Warmup:
10 OTM
4 ring rows
4 push ups
10 punch jumps (jumping up and down on toes like you're doing DUs)

Then:
3-4 mins of lax ball calf mobility

Then:
Max distance broad jump - 8'4"
Longest on the day was 9'2", thats some serious power

WOD:
60 DU
1 MU
50 DU
2 MU
40 DU
3 MU
30 DU
4 MU
20 DU
5 MU
10 DU
6 MU

Notes: Did the DU unbroken for the sets of 60 through 20. Got to the set of 5 MU and failed 5 consecutive times to get a MU which royally pissed me off so did 10 CTB pullups, 10 DU, 10 CTB to finish. Time was somewhere around 14:00. Ripped a bunch of skin off my wrist from using the false grip for the MUs. Need to practice no false grip.


Today's WOD is last year's third Open WOD:
http://games2011.crossfit.com/compete/workouts/squat-clean-jerk

Looking forward to getting my ass destroyed.

wednesday

warmed up with some mobility.

1.
3 Rounds, not for time:
5 pistols (each leg) [ can't do these fully, so I put a box under me ]
Accumulate 30s Hollow Rock
Max handstand hold


2.
2010 North Central Regional Triplet
3 rounds for time of:
500 meter row
12 Overhead Squats, 115 (scaled to 65)
50 Double Unders (alternated 0 lateral hurdle hops)

time: 14:38

notes: I went light on the OHS, but i was glad i did. also, going rock climbing after work; will sleep like a baby tonight.

Easing back into it

Was gonna do CFFB 022712, but had a footwear problem (Inov8's run a little large and lifting shoes ≠ sprinting shoes). So....

3x5 squat @ 230 (fail: 5-5-2-10, last set @ 135)
3x5 press @ 115 (fail: PP'd 1-2-3)

bottomed out on the squat, fucking high ass non-adjustable safety bars...

Improvised some high intensity rowing:

6 rds:
row 100m
sprint row 100m

4:50

I've noticed my row power is greatly greatly increased since I started rowing ~a year ago, which is sweet. Hardest I could pull when i got a rower was ~1300 cal/hr, broke 1800 cal/hr today.

did crossfit today

Went with my friend to River North Crossfit today because he's been bugging me to go and they were doing front squat 1RMs.

I worked up to 275lbs but probably had another 10-15 in me; ran out of time though.

Metcon:

10-8-6-4-2

50% 1rm front squats

Chest to bar pullups.

Managed a 6:30. I'm so out of shape.

Gettin Swoll

Not really.

Strength day today, I'm thinking I could probably pull off 2 dedicated strength days per week w/ a good amount of mobility in there and 5 CF WOD days per week and not kill myself. We'll see how I feel after this week.

Did 5/3/1 squat and press today. Hit 4 reps on the last set of squats at 250 and 5 reps on the last set of presses at 130.

Closed out with:

2 min AMRAP
strict pullups (26)
rest 5 mins
2 min AMRAP
HR push ups (46)

Got a couple other guys doing the AMRAP duet, good benchmark, we decided you're legit if you can hit 35+ pullups. 100 regular pushups is probably legit too. I may try this again next week when I do squat and press again.

monday

again, first time back in 3 weeks. that introduction is getting old. i have been consistently rock climbing 2x/week. i did my first 5.10b this past saturday (hardest route i've done yet)

warmup:
3 rounds
10 wall balls (14lbs)
10 jumping jacks
10 walking lunges


strength --
front squat
5-4-3-2-1
75-95-105-135-145

didn't struggle too much with the weight, but some of my stabilizer muscles felt like they were really tight.

this next part will be revisited in 3 weeks or so to track progress:

2min AMRAP:
Pullups (16 with red band)
Rest 5 minutes
2min AMRAP:
Pushups (36)


metcon:
10-9-8-7-6-5-4-3-2-1
DB Squat Cleans, 35# (20#)
1-2-3-4-5-6-7-8-9-10
MB Slams, 35#

Sunday Funday

From Saturday's Mid Atlantic Open


For time:
10 GTO 155# (135#)
50 double unders
rest 90s
10 GTO 155# (135#)
50 double unders
rest 90s
Then 3 rounds
10 GTO 155# (135#)
50 double unders

12:50

Should have done 155# - will probably redo at Rx weight or do some variation of this at 155# soon

Super Saturday

District CF representing the mainsite WOD demo today. This is the one I was too hungover to try. Had I known they were going to edit it to make it the most epic set of clips ever I would have done one round, called it a day, and puked.



Today was the first day of the CF Mid Atlantic Open hosted by District CF. The premise is to take each CF Games Open WOD each week and host it competition style every Saturday. From the Games site:

Workout 12.1

Complete as many reps as possible in 7 minutes of:

Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

I threw down 117 today, which I'm pretty happy with. Really wanted 120 but I was struggling at the end. I tried the WOD yesterday and did 17 burpees on the min for 4 mins and ended up resting way too much, screwing myself in the end, and only getting 110. The ideal strategy is clearly just to keep as steady a pace as possible for the entire time. I went as slowly as possible out of the gate but it was still probably too fast. I hit 100 around 5:15 into the WOD then basically only did 17 more in the last 1:45.

My friend at DCF threw down 134 yesterday which was impressive. More impressive was how he threw down 142 today. Good for 1st in the Mid Atlantic, likely top 15 or 20 in the world once all the scores are in by Sun. Also Rich Froning did 141.

The competition aspect was a lot of fun. Great atmosphere and always nice when you have 8 people yelling at you to keep going. I came in third on the day, which is sweet, cause I got some shirts and gift certificates. But the top 3 guys at DCF aren't doing the WOD til tomorow. Will be interesting to see what kind of numbers they put up.

In which I wear a belt

I got a belt from bodybuilding.com for $20. It's their "power up" belt. Supposedly it's the same kind as the Inzer ones that go for $90. On heavy day I tried it out, and it definitely takes a while to get used to! That said my lifts felt much easier with the belt on. Squat 355x5, press 145x5, DL 355x5.

I used to believe that belts weaken your core, but I've recently been reading that it actually tends to help core development if used right. The point is that the belt helps you stabilize your core because it gives your abs something to contract against, thus increasing pressure in your trunk. This allows for a more powerful contraction of the core.

Hotel wod

For time:

100 dumbbell squat cleans 25#

5 burpees at the top of every minute

10:53

Notes: tried doing this as a 10 min OTM with 5 burpees and 10 db squat cleans, worked for 7 or so rounds. Ended up getting to rest for ~10 seconds on a lot of the sets. Net win considering my last attempt was around 2 mins slower I think.

Travel Week

Roll-out-of-bed-WOD-cause-you-haven't-done-anything-since-Fri:

100 burpees for time

6:18

Notes: content considering I used the first 50 as my warmup. Pace for the first 50 was about 15-20 seconds slower than the 50 I did for time a few months ago but beat my last 100 time by ~30 seconds.

TM - heavy day

Managed to squat 350x5, bench 235x5. Both felt relatively easy, think I could have done 355 and 240. Only deadlifted 355 for 1 before i couldn't keep my back straight anymore. So frustrating! I got 350x5 last week on deadlift, but it was definitely with rounded back.

I've been contemplating a switch to sumo as I've mentioned, but I worry that my lower back will just get weaker and weaker. I'm also contemplating getting a belt. Another potential solution is to do more lower back and hamstring work, but I'm not sure that I can recover from that plus heavy deads.

I've been doing the mobilityWOD called "Free your scap, free your mind". I think it's really helped with my benchpress.

Just came across this: http://www.eatmoveimprove.com/2009/12/skill-guidelines-for-building-strong-useful-adaptable-athletes/ It's really interesting.

Hump Day

Take 20 min to establish 1RM C&J:
Finally nailed 215# - shooting for 220 in a month or two.

WOD:
5 rounds for total reps
45s kb swings 1.5p
15s rest
45s push ups
15s rest

Total 224

Notes: I was aiming for ~20 reps for each movement for each set. The first few sets I felt like a d bag b/c I would finish my 20-25 reps and be resting for 15 or so seconds while everyone else was working. Then obviously went balls to the wall in round 5. I guess it turned out to be a decent strategy since I beat everyone. Also doing 5 sets of 20 pushups every morning for ~8 out of the last 10-12 days didn't hurt either.

Forgot my gym stuff

So I had to work out at home.

2x2000m row

~10 min each with a couple min breather in between, took em slow and focused on pointers from that recent CFJ video: straight back, proper posterior tensioning, and external shoulder rotation.

Pulled a 5 rep set of DL at 285 (all my weight). Focused on solid back and bar speed.

Tres

Three rounds for time

5 deadlifts 315# (scaled to 255#)

10 burpees

5 deadlifts

10 burpees

5 deadlifts

10 burpees

Rest 3 min between rounds

11:06

Notes: built in rest was sweet for going balls to the wall on the burpees. First round took 1:36 I think. No clue about the other two. Beat everyone else by a few minutes, should have gone with 285 or 295 probably but still a good wod.

Did some stretching aftterwards then closed out with some skill work with a girl getting ready for a competition

3 rounds not for time

8-12 chest to bar pullups

30-50 double unders

2-10 HSPU

CFFB 021312

Put a dent in my pelvis (or so it feels) snowboarding on Friday, activity was not an option over the weekend, I suck.

ASWOD

3x5 squat @ 235 (fail, got a couple reps in and my tail felt like it was gonna splode, dropped down to 205 and got em all)

DWOD

Complete 5 rounds:
1 Push Press - 185 lbs (scaled to 135)
1 Strict Chin Up
3 Push Presses - 185 lbs (scaled to 135)
3 Strict Chin Ups
Max Reps of Push Press - 185 lbs (scaled to 135)
Max Reps of Strict Chin Ups
*Rest 90 seconds between rounds

Got 4 rounds before a handful of people had 'd me. 135 was heavier than I anticipated.

PP/Chins:3/6 all the way through

Jackie - Round 2

Went to the 6am class today. Started with some double under warmup then some squat mobility.

Take 20 min to find 3RM back squat - worked up to 264, pretty happy with that.

Jackie
1,000m row
50 thrusters 45#
30 pullups

7:17

Notes: did this in 8:46 in Nov so pretty happy with the time. Gym record is ~7:02 I think, my 500m pace was ~1:58, if I shave 7-8 seconds off that I should be in the money next time. Thrusters felt ok, rested the bar on my back twice but never put it down on the ground. Pullups were ok, flew through the first 15 - then had to do 3 sets of 5, not sure if I should have tried 3x10 or something.

Coe

From yesterday:

10 rounds for time
10 thrusters 95#
10 ring pushups

15:20

Notes: good WOD, did the first few rounds unbroken, going in I wanted to get all the thrusters unbroken, that clearly wasn't happening. Ended up breaking them up into 5-5 and 6-4 for 7 or so rounds. Ring pushups were probably the limiting factor for me and everyone else. Broke them up in similar fashion to the thrusters, mostly 5-5. Last set or two might have been 3-2, almost reaching muscle failure.

Mainsite is filming a new hero WOD at DCF today, which will be the level III WOD. I'll be spectating, mostly b/c there are probably two people at the gym who could do the WOD without embarassing themselves.

Thurs/Fri

Thurs

12 min OTM

3 back squats 55% 1RM, 165#

Focusing on going slow on the way down, pausing for a second at the bottom then driving up as explosively as possible.

Then 8 min AMRAP

5 toes to bar

5 kb swings 2p

5 strict pull ups

7 rounds + 10

Notes: pissed I didn't get 8 rounds. Was trying to pace myself off the start for 8 rounds, needed to go faster than 1 min per round at the start. Pull ups surprisingly were the limiting factor.

Fri

15 min AMRAP

5 front squats 115#

10 ring rows

15 wall balls

7 rounds

Notes: front squats were fine, ring rows were surprisingly hard, key was pacing the ring rows so you took rest before reaching failure. Wall balls were embarrassingly bad. Probably no repped 15. Should have hit 8 rounds. Overall this week has been disappointing. Don't feel like I have much energy or drive at the gym. I'm gonna blame it on averaging 4-5 hours of sleep each night this week. Hoping I've seen the last of the jet lag, woke up at 6:15 today which was the latest I've slept all week.

CFFB 020712

ASWOD

1x5 deadlift @ 325
3x max rep strict pullups

As soon as finished deadlift I knew my elbow wasnt going to hold out. I got maybe 10 pullups in and at full extension it felt like something was gonna pop. :(

3x15 bar dips

why am i plagued with injury...

DWOD

3 RM Box Jump
4 x 30 yard sprint
2 RM Box Jump
4 x 20 yard sprint
1 RM Box Jump
4 x 10 yard sprint
*rest as needed between box jumps & sprints
*rest 30 seconds between sprints

Skipped the box jumps because I'm a panzy and the gym's max height is like 28". Got the sprints though.

rock climbing

first time back in my rock gym since the ankle injury. went for two hours. mostly 5.7s and some 5.6s. Attempted a 5.8 at the end and failed many times. i've lost the strength i gained before, but i'm excited to get it back.

CFFB 020612

ASWOD

3x5 squat @ 230 (felt soooo heavy...real grinder)
3x5 press @ 115

worked out at lunch, elbow was killllllin me after squats, just from cranking my shoulder girdle into that tight pinned position. i think from power cleans on saturday, so weak sauce. video'ing my PCs next time so i can get some pointers, because i must be doing something horrible. had to wait on the presses till i got home from work.

DWOD

bitched out of sprints because my arm was quivering uncontrollably. rowed 1500m and called it a day. a shitty one. so much ice in my future.

First Week of Wendler 5/3/1

One of the interesting parts of the 5/3/1 is that you try to max out your reps on the last set of whatever movement you're doing. Today I did 3x5 with the last set at 225 and 6 reps in the last set instead of 5. Same rep scheme with the press today too, worked up to 115 with 7 reps on the last set. I won't bore you with the details in the future, maybe do a monthly update with the working weights.

Followed up the strength with oly work. Did 100 clean pulls with a PVC pipe. Probably took me 45 minutes. It was pretty taxing, focused a lot on hitting the right positions and keeping my weight in the heels for the second pull.

First week of Texas Method

Volume day sucks.

Squatted 320lbs 5x5. Was ridiculously tired by the end. Then I pressed 125lbs 5x5. Then weighted chins 5x5 (actually I don't have a weight vest yet, so this one was unweighted). Finally some decline weighted situps 5x10 (45lb plate).

The volume day workout is stupidly long. I think this one took me about 2.5 hours when you add in stretching. Also some dude came up to me to talk about squats for like 15 minutes.

Anddd I'm back

1) Who's responsible for the motivational material? I'm a fan.

2) First DCF wod in two and half weeks, it probably goes without saying, it sucked. Didn't help that it was a level 3.

10-9-8-7-6-5-4-3-2-1

Power snatch 95#

HSPU

Pull ups

+30 DU after each round

24:13

Notes: before we started I thought I could finish around 15 minutes. HA. Blew through the first round unbroken then the HSPU got really hard. Started kipping the HSPU in the round of 8. Rough first day back, 20 year old machine finished 10 mins ahead of me. Good news is it can only get better from here.

CFFB 020312: Emo Tabata Diane

ASWOD

5x3 PC @ 165

My elbows kill when I get into heavy PCs. Didn't miss one though, probably could have set a new PR at 175.

DWOD

Alternating Tabata Deadlift & Handstand Push Ups
For 20 seconds do as many reps of deadlift as you can. Rest 10 seconds. Then do as many reps of handstand push ups as you can in 20 seconds. Rest 10 seconds. Head back to deadlifts for 20 seconds and so on until you have done 8 sets of DL and 8 sets of HSPU.

Subbed Pullups for HSPUs. Scaled DLs from 225-315 down to 205. 70 reps total. Pretty evenly split between DLs and PUs. Could have pushed harder, but feeling lazy as shit. My mental game sucks. At least I don't have mono.

4 Feb Mainsite WOD

Demo'd by DCF coach Jenn Jones



Crossfit.com

CFFB 020212

ASWOD

3x5 Squat @ 225 (felt much much better than Tuesday)
3x5 bench press @ 150

Gonna do a reset (5%-15%) on all my lifts coming off this rest week.

DWOD

Complete 6 rounds:
Max distance two handed plate pinch carries (used 35# plates)
*rest as needed between rounds.

Something like: 30-45-60-45-20-20 (in yds on bball court). This shit will get you climbing mad rocks. Grip was toast after

Bonus Round

750m row (3:30, leisurely pace)
250m sprint (:44...ooooo, white lightnin'!)

25 DUs (couple 3-5 combos)

hotel workout

in Boston today. woke up and ran 2 miles at 7.5mph, then did two 500m rows at a 1:50 pace

CFFB 013112

ASWOD

1x5 DL @ 315

DWOD

Complete 6 sprints:
60 yards
*Rest 30 seconds between efforts
then...
100 Evil Wheels

got 50 evil wheels in 8ish minutes. feeling better.