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Werkin’ the core

Luke loves May!
Luke loves May!

I’ve been getting my days confused, and all morning I thought it was Wednesday. I considered not evening going to CrossFit Surmount during the noon hour to work out, as I knew I’d be able to do so this evening.

Uhm, Emily didn’t coach the 11;45 am session, you know, because today isn’t Wednesday, it’s Tuesday. Ha! I coach the session on Tuesdays. I’m glad I didn’t stay home and nap.

I worked out with the 4pm athletes, and it was good.

Strength
Dead-lift
Establish baseline 1RM

I worked up to 355, and then attempted 375#. Twice. Dammit. I decreased the weight a mere 5# and successfully completed the lift. I new PR by, you guessed it, a mere 5#. I’ll take it! My DL and SDL PRs are now 370#. Uhm, that’s about 265% of my bodyweight. Wow.

ConditionIng
Cash in 
500m row or 200 double unders
Then
5 RFT
25/leg mountain climbers
5 wall crawls
25 Abmat sit-ups
Then
Cash out
500m row or 200 double unders

I had planned on cashing in with a row to warm up, but at the last minute decided to challenge myself by cashing in with double unders. And it didn’t start well. Gah! I struggled with the first 20 or so reps, but then got into a groove and completed as many as 75 unbroken reps.

Completing mountain climbers after double unders was tough, and I completed unbroken reps of 10 & 15 the first round. Huh? What surprised me most about today, though, was that I did all four rounds of wall crawls one at a time, albeit with a very short rest time to shake out shoulders. I completed all rounds of Abmat sit-ups as well as remaining 3 rounds of mountain climbers unbroken. And I climbed that mountain fast!

I rowed 500m in about 1:52, so I was pleased with the row, yo.

Time = 16:44

Zombie Apocalypse

10014654_647443318654326_1700232469109469620_nSunday, April 13

“Zombie Apocalypse”
Team WOD

In teams of 4 or 5, complete the following activities as fast as possible:
Run away from zombies carrying supplies — 1 mile and 45/35# supplies, 200m minimum per teammate with 1 teammate working at a time
Partner zombie dead-lifts — 50 reps, 315/275/225#, minimum of 10 dead-lifts per teammate with 2 teammates working at a time; 1 barbell per team
Team zombie skull crushers — 250 reps, minimum of 50 reps per teammate with 2 teammates working at a time
Team partner carries — 400m, each teammate must be carried minimum of 50m and 1 person may be carried at a time
Team leader daring “no feet” escape — details provided
Individual rope climbs — 10 climbs per team (first come, first served)
Leap away from zombies — 100 box jumps, 24/20, with 2 teammates working at a time, minimum 10 box jumps per teammate
Team “supply throw” — 14# wall ball

Jeff led the 9:45 session. Emily, Thom, Blythe, and I were the only team of 4. Uhm, and we were a spectacular team!

We began with plate carries. It had been quite some time since I’d completed a plate carry, and I couldn’t seem to remember how to carry the plate. Huh? On my shoulder? That hurt. Like a baby? Nope. By my side? Yup, that seemed to work best. Emily and I ran together, and I made sure to wait for her so that we could finish together, you know, since it was a team workout and sh!t.

Rope climbs went well, although I neither wore longs socks nor taped my leg. I completed 2 climbs using J-hook method.

Sledge hammer swings were next. It took some time to completed 250 reps. We all worked very well together. Uhm, I told people what to do. That’s sooooo very unlike me.

If memory serves me, we did partner dead-lifts next. Thom and I lifted 10 & 15 reps @ 315# the first and second sets, respectively. He has long arms, probably because he’s tall. Probably.

I completed the scaling of the pull-up rig, and pretty damned fast, I might add. I might, and I just did.

Uhm, team supply throws were a struggle. We had to re-do at least 2 or 3 attempts. Communication was the key.

I don’t know that I’m recalling the order or things correctly, but I do know that we finished with partner carries. I carried Thom 200m and he carried me the same distance.

We finished in 23 minutes and change — or at least we thought we had! Whilst reviewing the whiteboard, I realized that we had only completed 4 of the 5 team supply throws. Gah! Our weakest activity! We did, however, manage to complete last rep without the wall ball touching the floor. Our final time was 26:32, and this includes the rest time.

If there were a zombie apocalypse I’d want Emily and Blythe to be on my team. But not Thom. Ha! Did that make you laugh, Evelyn?

The workout was a tremendous amount of fun!

Monday, April 14

 I worked out with Rob and Brad, and Emily led the session. Yup, just the three of us.

Strength
Clean & Jerk
Establish baseline 1RM

I completed reps @ 135, 145, 155, & 165#. That’s 25# heavier than my bodyweight. The cleans were clean, the jerks messy. I even loudly proclaimed, “That’s a shitty split!” ‘Twas, too.

Conditioning
2-min AMRAP
Power jerk @ 50% of C&J 1RM

Rest 1 minute

4-min AMAP
4/leg  jumping lunges (75/53)
8 bent over rows
8 sumo dead-lift high pulls

Rest 1 minute

AFAP
Run 1 mile

Wow, this was tough! I lifted 85# for power jerks, a little more than 50% of C&J 1RM, and completed 44 reps. I put the bar down at least 3 if not 4 times.

I completed the lunges/rows/SDHPs as prescribed. I began each set of lunges with a power snatch, and completed all reps unbroken. Completing sets of rows and SDHPs unbroken wasn’t challenging, but I nonetheless quickly became winded. I set a goal to complete a round a minute, and did so, completing 4 rounds + 5 jumping lunges.

I didn’t want to run. I hadn’t yet caught my breath. This is also the first year that I can recall having issues with pollen. My eyes itch, and my throat feels like it’s covered in pollen. Ick. It was also 80 degrees. Ick. My eyes itched so much whilst running that I unconsciously found myself closing my eyes.

And then this happened: during the 2nd 800m run I ran past the four dots indicated the 400m turnaround. I didn’t realize that I had done so until I found myself running uphill. Dammit. I estimated that I ran an extra 5 seconds past the mark, so when I finished in 6:36 and I conservatively asked Coach Emily to subtract 6 seconds for an even 6:30.

That’s a slow mile for me.

Happy Anniversary, baby, I’ve got me on my mind!

Today was 1-year anniversary celebration of CrossFit Surmount. But first, a little about yesterday’s WOD.

I joined the 7am athletes, and it was great fun!

Conditioning
10 RFT

30 double unders
1-min plank hold

I completed rounds of strict plank, strict right, and strict left planks. In other words, I held all planks for 1 minute at a time.

My goal was to complete all planks unbroken, i.e., without having to accumulate time. I completed 7 rounds of 30 unbroken double unders and all planks unbroken in a time of 14:50. That’s an average of 28 seconds for 30 double unders, not including transition time.

I had a very difficult time sleeping last night, as I had somewhat severe pain in my abdomen. I feared that I might have come down with the stomach bug that’s going around, but everything stayed down. I wasn’t able to fall asleep until after 3 am. I felt fine this morning, although I was somewhat tired.

Jeff kindly coached the 8:30 am session, and it was a full house!

Strength/Conditioning

EMOTM for 30 minutes

OPTION A
3 HSPUs
6 C2B pull-ups
12 weighted air squats (45/35)

OR

OPTION B
5 pull-ups
10 pushups
15 air squats

OR

OPTION C
5 pull-ups or jumping pull-ups
7 pushups
12 air squats

I’ve completed the benchmark “Chelsea” (Option B) a number of times, so I was looking forward to the challenge of Option A.

And what a challenge the workout was. Wow. Just, wow. I set a goal to complete all 30 rounds but was only able to complete 25. I also set a goal to complete all rounds of reps unbroken, and I kinda did so. Read on.

1 – 43
2 – 44
3 – 43
4 – 42
5 – 45
6 – 45
7 – 46
8 – 48
9 – Rest
10 – 40
11 – 41
12 – 45
13 – 46
14 – 50
15 – Rest
16 – 42
17 – 45
18 – 54
19 – Rest
20 – 42
21 – 45
22 – 45
23 – 56
24 – Rest
25 – 39
26 – 44
27  – 49
28 – Rest
29 – 39
30 – 40

It was dizzying to be upside-down for HSPUs and then to quickly transition to C2B pull-ups. Round 23 was my slowest because I couldn’t make myself go upside down when the minute began. Once I was able to will myself to do so, I did complete 3 unbroken HSPUs, so there’s that.

Uhm, after completing the 23rd round and while resting, I took off my shirt. Yup, I did that. I haven’t felt compelled to do so in quite some time, but I was truly feeling lightheaded and very, very hot. I looked very, very hot once the shirt came off. Ha!

Weighted air squats were the most challenging of the 3 activities, and that kinda surprised me. I really, really, really, often wanted to rest and shake out my legs when completed the 12 reps.

My accumulated time was 18:40. Not bad for 25 rounds, I suppose.

Totals:
75 HSPUs
90 C2B pull-ups
180 weighted air squats

The 1-year anniversary celebration was a tremendous success!

 

 

Felicia makes me happy!

photo-32Yup, another exhausting day, as things are progressing with the expansion and I spent most of the day moving furniture and supplies and painting the floor of the new lobby. I was working right up to 4pm, but was bound and determined to work out today. Coach Chris led the session.

Strength
Sumo dead-lift
3-3-3-3-3

As I often do, I recorded weights on the whiteboard. Unfortunately, the weights were erased at the start of the 5:30 session, so I have to go by recall. Uhm, or I’ll just say that lifts felt wonderful and that last set was at 325#.

Conditioning
Solo or Partner WOD
23-min AMRAP; rest min 7-8 & 15-16
30 lateral bar hops
15 American KB swings (52/44)
15 slam balls (30 or 25/20 or 15)

Partners alternate activities.

I got to once again partner with Felicia! After our last encounter, I wasn’t sure if she was game. I’m game, but the “m” is silent. Just so you know.

Felicia began with lateral bar hops. I provided some coaching, and she quickly improved her speed and form. Felicia also used the 44# KB. Wow. Just, wow.

I completed all rounds of reps unbroken, and lateral bar hops with a literal twist. Yup, I did twisting lateral bar hops, and it was great fun! Coach Chris was kind enough to record. Haha! I also completed all KB swings as a snatch and press. That was tough.

If memory serves, we completed 3 reps shy of 16 (17?) rounds. Felicia was a trooper, and (for the most part) kept up with me.

8 rounds each equals 240 lateral bar hops and 120 KB swings and slam balls.

While challenging, this workout was a tremendous amount of fun!

ED

photo-30I rested yesterday. As I’ve been running with the endurance athletes Thursday evenings, I need a day off. It’s likely that that day may be Monday!

I worked out with the 4pm athletes, led by Coach Liz.

Strength
Press
5-5-5-5-5

I completed sets @ 90, 95, 100, 105, & 110#, 80% of 1RM. Lifts felt good today, although I did struggle with the very last rep. Yup, I went up on my toes. Bonnie, Shawnda, Lorraine, Stephen, & Liz were yelling, “Up, up, up, up!” I finished the lift, racked the bar, and said, “You all sound like an erectile dysfunction commercial.” Yup, I said that.

Conditioning
EMOTM for 15 minutes
2 strict pull-ups
4 strict toes to bar
6 box jumps or box steps (30 33)

OMG, this was so much fun! I completed all reps of pull-ups and T2B strict, i.e., I lowered my body in control and stilled my body before beginning next rep. I completed all reps of all activities unbroken, although I did miss the first rep of the 11th round. Yup, I missed the jump, but fortunately didn’t scrape my leg. Yay!

I was also consistent in rounds: 32, 34, 31, 31, 30, 31, 30, 30, 31, 31, 33, 31, 30, 31, 31, & 31.

Total time = 7:47 

Rx+, bitches.

I coached the endurance athletes at 6:30, and today’s WOD was running 200m while jumping rope (skill) and 400m time trial. Folks ran with a partner or 2, and I ran 400m with 5 different groups. While I didn’t run all out, I certainly had to run fast — particularly for the finishing kick.

This is good for me.

I’m truly enjoying coaching endurance!