70/30 and under 30

Uhm, yeah, so like not a single athlete attended the 11:45 session yesterday — the first time this has happened. Perhaps the dreary weather kept people away.

I worked out during the noon hour, first practicing snatch exercises and then handstand holds. As I am able to hold a handstand with feet against the wall for longer than 2 minutes, I practiced freestanding handstands. As I was alone, I used the wall for assistance, keeping at the most 1 foot against the wall for support. I held for a mere 38 seconds.

Conditioning
EMOTM for 6 minutes
5 fast Russian KB swings (52/35)
Then
8-min AMRAP
5 forward rolls (beside grey wall)
Bear crawl from grey wall to blue wall to grey wall wall to blue wall
5 medicine ball cleans/wall ball shots (20/14# & 10/9′)
Crab walk to grey wall

I scaled up to 70# KB and 30# medicine ball. I completed all rounds of 5 KB swings in 7 seconds for a grand total of 42 seconds. One of the slower times of the day.

I enjoyed the rolling, crawling, squatting, throwing combination, and worked at a steady pace. I got quite discombobulated during the workout, and I either completed 5 or 6 rounds + 13 reps. I should have used poker chips. Dammit. I blame Steve Dodge.

I attended the 11:45 am session led — for the first time — by Coach Emily! Emily did an awesome job, as I knew she would.

Conditioning
5RFT
Run 1K
50 jumping pull-ups
25 floor presses (95#)

Look familiar? This is the WOD I programmed for today and completed this past Monday.

As I was able to complete all floor presses at the prescribed weight of 75# on Monday, I increased the weight to 95# today. That shit got heavy very fast.

My goals were to (once again) complete all rounds of jumping pull-ups unbroken, and to complete the entire workout in less than 30 minutes.

I very much enjoy working out with others, even Steve Burke, although he’s my least favorite Burke.

I ran the first 1K, completed unbroken pull-ups, and began floor presses. Ninety-five pounds felt heavy. Given that 95# is more than 65% of my body weight and more than 50% of my 1RM, it’s no wonder. I completed in sets of 10, 10, & 5 reps.

While running the 2nd 1K I thought, “You may have to break the 25 reps into sets of 10, 5, 5, & 5 or even sets of 5. Gah!” Yes, I thought “Gah!”

I completed unbroken pull-ups and floor presses in sets of 15 & 10 reps. Huh? Well, okay then! I was able to continue complete floor presses in sets of 15 & 10 reps for the remainder of the workout. The last 5 reps of the last set of 10 felt exceedingly heavy, but I nonetheless completed unbroken albeit slowly.

Time = 29:23

That’s 2 minutes and 25 seconds faster than 2 days ago, and with floor presses 20# heavier.

This is a clear indication that I perform better when working out with others. Yo.

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Mon and run

Mondays are incredibly fun-filled for yours truly, and today was no exception. Coached from 6 to 7, grabbed a quick breakfast and completed some errands, coached from 8:3o to 10:30, took Luke for a walk, coached the 11:45 session, worked out, ran home and took a quick shower and picked up Luke, and then coached from 3 until 7:30 (although I did get to complete team WOD as Jeff was once again kind enough to coach). Whew.

I completed Wednesday’s programmed WOD. (Don’t worry, Surmounties, as this is one of three options.)

5 RFT
Run 1 K
50 jumping pull-ups
25 floor presses, 75#

Running, jumping, pulling, and pushing. Uhm, fun, fun, fun, and fun! It was a beautiful, sunny day, so running outside was a pleasure. I also set up a yoga mat just outside of the garage door and completed floor presses there. My goal was to complete all rounds of pull-ups and presses unbroken, and I did just that.

It wasn’t quite as easy as I thought it was going to be. Having completed 150 squats yesterday, my hamstrings were a bit sore, and that made both running and jumping troublesome. I also had to keep my eyes closed as I completed floor presses, as the sun was overhead. And very bright. Nonetheless, a good time was had by all.

Time = 31:49. I think. I know that I was completing rounds in less than 6 and a half minutes, but I didn’t write down the time and then began a side conversation. I may have to do the workout again on Wednesday, you know, just to be sure.

As mentioned above, I completed today’s partner(s) WOD, and I had the honor of doing so with Joshua W. and Anthony.

Partner(s) WOD
In teams of 2 or 3, with 1 person always rowing for maximum number of calories
5, 3-minute rounds; rest 1 minute between rounds (19 minutes total)
— Burpees
— Presses (45/33)
— KB Swings (52/35)
— Burpees
— Presses 

If working in a team of 3, Partner A rows for calories while Partners B & C complete maximum number of burpees. Partner must complete burpees in single reps, i.e., take turns completing 1 burpee at a time. Partner B then rows while Partners A & C complete presses. Lather, rinse, repeat.

I began with the row, and rowed 50+ calories. I kept strokes/minute under 20, and managed to row a calorie/stroke, as I had planned. Anthony and I next completed presses, Joshua and I completed KB swings, Anthony and I completed burpees, and Joshua and I finished with presses.

I always feel sorry for anyone who partners or teams with me, as I go at a rapid-fire pace and I need little rest; thus, Anthony and Joshua were afforded little rest. Both most certainly held there own, and I didn’t get the least bit upset when either Anthony or Joshua rested. Anthony didn’t rest once during round of burpees. Impressive!

Our total was 588, although I can’t recall how many presses, KB swings, or burpees I completed. I did work up a sweat, and had a wonderful time!

Active recovery, yo.

A buck fifty

My hamstrings were a little sore this morning, but that didn’t prevent me from completing today’s metcon. I did so with the 11 am athletes, as Jeff was kind enough to coach. I faced the front of the building, with Janet behind me and Dianne and Lauren in front of (and facing) me.

Strength/conditioning
AFAP
50 back squats (95)
25 weighted sit-ups (20/14)
25 toes to bar
50 back squats (75)
30 weighted sit-ups
20 toes to bar

50 back squats (55)
35 weighted sit-ups
15 toes to bar

This was tough, as I knew it was going to be.

I completed the round of 95# back squats in reps of 25, 10, 5, 5, & 5. I wasn’t the first to complete the reps. Lauren was squatting with me rep for rep, although she continued when I stopped after the first 25 to shake out my legs. I completed the round of 25 sit-ups unbroken, but wasn’t able to use an Abmat as there were over 2o athletes at the session. Yup, weekends are busy at CrossFit Surmount. I completed toes to bar in reps of 10, 10, & 5.

The round of 75# back squats felt the heaviest, and I completed in 10 rounds of 5 reps. Thirty unbroken sit-ups and toes to bar in reps of 5, 5, 4, and singles. Gah!

The last round went better than expected, and I completed back squats in reps of 15, 10, and then sets of 5, followed by 35 unbroken sit-ups and toes to bar in reps of 4 unbroken — yup, just 4 — and singles.

Time = 14:33

Diane redux (of sorts) and Hard Cindy

Jeff, please ensure that you take good pictures of me. okay? Thanks.
Jeff, please ensure that you take good pictures of me. okay? Thanks.

My latest addiction is the “My Wife Said It Would Never Sell” burger from the Salem Street Pub: burger, cheddar cheese, bacon, honey, and peanut butter. Deliciousness.

Coach Liz led the 11:45 session yesterday, and did an amazing job doing so! I was there to observe and provide feedback. I also decided to complete “Diane” again, and for 2 reasons: 1. so that Liz could coach without me hovering over he; and 2. just because.

For a slight change of pace, I completed the handstand pushups before dead-lifts. It was no less easy or any more difficult doing so.

“Diane”
21-15-9
Dead-lifts (225#) Handstand pushups
Handstand pushups Dead-lifts (225#) 

I didn’t record and thus may not be recalling reps exactly. I do know that I completed HSPUs in reps of 6, 5, 5, & 5, with no failed reps, and dead-lifts in reps of 5, 6, 5, & 5. The round of 15 HSPUs was completed with no failed reps. Yeah! I didn’t want that to happen again. I completed the round of 15 dead-lifts in reps of 5 & 5, and then 5 fast singles, i.e., I dropped the bar after each lift. The round of 9 HSPUs were completed in reps of 2, 2, 2, 2, & 1, again with no failed reps and dead-lifts in 9 fast singles.

Time = 8:45, slower than time earlier that day — as was to be expected. Uhm, that’s 90 dead-lifts and HSPUs in the span of about 5 hours.

‘Twas once again a full house at CrossFit Surmount, with more than 20 members at both the 8:30 and 9:45 sessions, and over 20 at the Community WOD.

After power snatch from power position skill work, folks were given the option of completing benchmark WOD “Cindy” or “Hard Cindy”. I worked out with the 9:45 group, including birthday boy John, and — you guessed it — completed “Hard Cindy”.

“Hard Cindy”
20-minute AMRAP
— 5 weighted pull-ups (35)
— 10 pushups with feet on box (30)
— 15 weighted air squats (45)

My goal was to complete all rounds of reps unbroken, and to complete a minimum of 12 rounds. I knew I was going to do fewer rounds than a typical “Cindy”, as I would have to manipulate equipment and the transitions would take time.

This was tough, but a tremendous amount of fun.

While I did complete the first round of weighted pull-ups unbroken, it became obvious that I would’t be able to continue to do so — not because of lack of strength, but because the weight vest moved as I kipped. I didn’t want to take the time to secure the strap around my chest, so I merely placed the vest over head head and on my shoulders. Whack! Thud! Pow! I completed no more than 4 and no less than 3 unbroken pull-ups at the beginning of each of the remaining rounds (except last 2 singles). I completed all rounds of pushups and air squats unbroken.

As I typically do, I placed the 45# plate on my back while completing air squats. What I hadn’t thought through, though, was the effect that holding the plate would have on my forearms. I would often have to “shake out” my arms prior to attempting pull-ups.

The box was also very humid, and everything was covered in a layer of moisture. The only time I noticed this, though, was when I attempted to grab the plate from the floor.

I completed 13 rounds + 2 pull-ups; 67 pull-ups, 130 pushups, & 195 air squats, yo.

Brad’s daughter, Ella, attended the Community WOD, and I had the honor to work out with her. Jeff led the session.

14-min AMRAP
Partner WOD
7 wall ball shots
7 presses
7 KB swings
Partner alternate activities.

Whew, this was tough! Elle began, and we completed 15 rounds + 5 wall ball shots; 54 (20) wall ball shots; 49 plate presses (45#) and 49 KB swings (52#).

“Diane”

Luke had a hard time staying awake prior to the start of Foundations, part 2. (Thanks for taking the pic, Kim!)
Luke had a hard time staying awake prior to the start of Foundations, part 2. (Thanks for taking the pic, Kim!)

I last completed “Diane” on August 6, just 5 mere months ago. Much has changed since that time…

I’ll state once again that completing benchmarks WODs whilst alone is kinda sorta difficult (and perhaps even a little depressing). The workout was successful nonetheless.

Benchmark WOD “Diane”
AFAP
21-15-9
— Dead-lifts (225#)
— Handstand pushups

I completed the round of 21 dls in unbroken reps of 15 & 6. Is it pompous of me to say that 225# doesn’t feel all that heavy? I completed the round of 21 HSPUs in unbroken reps of 19 — a PR! — & 2.

The round of 15 dls were completed in reps of 7, 4, & 4. Okay, so now dls began to feel heavy. The round of 15 HSPUs didn’t go as well as the round of 21 either. Muscle failure, anyone? I completed in reps of 6, & 2, as I failed the 9th rep in that my feet came off of the wall. I completed another 2 and once again failed on a rep in that I couldn’t lock it out. I finished the round in reps of 2, 2, & 1. That round of 15 is always tough…

I did finish strong, completing dls in reps of 5 & 4, and HSPUs in reps of 5, 2, 1, & 1.

Time = 7:53 — a PR!

I then completed today’s strength.

Press
5-4-3-2-1

I began with 75#, 60% of 1RM of 125#, and the set of 5 felt, well, very easy. I completed a set of 4 @ 90#, and the lifts still felt easy (as should be the case). A set of 3 @ 105, and a set of 2 @ 115, 90% of 1RM.

I always advise to never attempt to merely match previous 1RM. I heeded my own advice. I put 130# on the bar — and pressed it over mah head! I took off the little boy plates and put on the big boy (45#) plates — and pressed 135# over mah head! I attempted 140#, my body weight, but I got all up inside mah head. I now have a goal of pressing my body weight. Over. Mah. Head.

“Annie” x 2 + heavy “Karen”

photo-15I worked on my snatch yesterday. Don’t read that sentence out loud.

I worked out in the very brief time I had between coaching the 6 and 8:30 am WODs (as between sessions I had to get breakfast and respond to messages). I completed the programmed benchmark WOD “Annie”, one of two benchmark WODs athletes completed today.

“Annie” 
AFAP
50-40-30-20-10
Double unders
Abmat sit-ups

While I don’t mind completing strength work on my own, there are times when I’d like to complete conditioning workouts — particularly benchmark WODs, with others. Select others. Just saying.

My goal was to complete all reps unbroken, like I’ve done in the past. I completed all sit-ups unbroken, as well as the rounds of 50, 20, and 10 double unders, but I had 1 missed rep during both the round of 40 and 30 double unders. Nonetheless, I achieved a PR of 6:54.

Coach Chris led the 4 pm session, and I just couldn’t resist: I completed Annie again. I stumbled on a few double unders during the round of 50, and then completed the remaining rounds of double udders as well as all sit-ups unbroken. And fast, bitches. I achieved a PR of 6:26! (Comma bitches is implied.)

Next up was Karen.

Karen
AFAP
150 wall ball shots, 20#/10′

Uhm, I used a 25# wall ball. I did that. And it was some heavy shit. I had no other goal than to complete within 15-minute time cap.

I completed in unbroken rounds of 10, 10, 10, & 10, but the 38th, 39th, & 40th reps were challenging, and I feared that I’d have missed reps if I continued to attempt to complete in rounds of 10. I switched to rounds of 5 reps, and did so for the remainder of the workout. Uhm, the 25# wall ball hit me squarely in the face during one of the reps of the round of 30, and I now have a blood blister on my upper lip. I did miss 2 additional reps, and re-did all 3.

This was tough. I finished with a time of 12:38.

I’m anxious to attempt soon with a mere 20#!

“Mary”

Another exhausting and rewarding day! The Living Social CrossFit deal began today; thus, I coached for over 9 hours — and enjoyed every minute of it.

I especially enjoyed coaching the snatch exercises, and implementing a very small portion of the knowledge I gained this weekend. Surmounties, share your thoughts!

Deirdre was the only athlete to attend the 7:15 am session; thus, I completed the metcon with her.

Benchmark WOD “Mary”
20-min AMRAP
— 5 handstand pushups
— 10 pistols (alternating; 5/leg)
— 15 pull-ups

My goal was to complete 8 rounds, and to complete rounds with unbroken HSPUs and pull-ups. And to complete unassisted pistols. Yup, unassisted pistols. For the first time ever in a metcon. First time. Ever.

I wore my weightlifting shoes.

Deirdre was fun to work out with, and we occasionally provided each other support and encouragement. She witnessed that I completed pistols. I made sure to also let her know when I failed a rep — and had to re-do. That happened on 5 different occasions, as each time it happened I didn’t stand up to full extension prior to lowering my extended leg.

I completed all rounds of HSPUs unbroken. I had completed my goal of 8 rounds with unbroken pull-ups as well. While completing 9th round, I was well on my way to continuing completing pull-ups unbroken when my stupid smart brain took over, and after completing the 12th rep — and before I could even process what was going on — my brain said, “Drop from the bar.” And I did. Dammit. I completed the last 3 reps. I then completed 5 HSPUs and time ran out.

Score = 9 rounds + 5 reps

50 HSPUs
90 pistols (45/leg)
135 pull-ups

Wow. It’s no wonder that my glutes hurt.