Rocky start

And I’m not talking about Rocky Balboa.

I completed 15.1 yesterday (Friday), and ended up doing so scaled. Yup, scaled. Why? I just didn’t feel confident that I’d be able to consistently snatch 115#. Dammit. I can’t decide if I lack the confidence or the skills. Uhm, and 115 is 80% of my bodyweight. Uhm, and 100% of my 1RM.

CrossFit Games Open 15.1
9-min AMRAP
15 knees to 90
10 dead-lifts (85#)
5 power snatches (85#) 
Then
6 min to establish clean & jerk 1RM

Marni led the 11:45 session and Julie was my judge. There was some confusion about movement standards and judging responsibilities. When completing knees to 90 I make sure to glance over my right shoulder to ensure that heels break the vertical plane. Julie was under the impression that I had to kick my feet back in order for the rep to count. During the second round I completed 15 reps and called “Fifteen.” Before I dropped from the bar Julie said, “That’s 10 reps.” I asked, “Why is that only 10?” “Because you had no reps.” Unfortunately, she neglected to call “no rep” and/or provide the reason why.  I remained on the bar and completed an additional five reps. For the remaining rounds I kicked my feet waaaaay back to ensure that all reps counted.

And that’s okay.

I completed all rounds of knees to 90 without dropping from the bar, all rounds of dead-lifts unbroken, and a few rounds of power snatches unbroken.

This was a forearm burner. I would much rather have completed toes to bar than knees to 90.

I rested a minute before completing first C&J at a mere 95#. That was a waste of time and energy. I then completed reps at 135 and 145, and failed an attempt at 155. I decreased the weight to 150, and then was able to complete reps at 150 and 155. I was able to power clean 160, but wasn’t able to jerk it overhead. Dammit.

So now I have to decide if I want to complete 15.1 scaled again tomorrow, or even attempt as prescribed. I’m torn. In the Big Scheme of things, this workout is rather insignificant. I also can’t deny the fact that I’m a lightweight when it comes to lifting heavy shit.

I worked out at 9:45 today (Saturday), and the session was led by Nick.

Power Clean (Ladder @ 45-55% of 1RM)

I power cleaned 80#, 50% or 1RM. Jeff was in front of me. He began with his back to me and then (finally) turned around and faced me. There were a few times when we completed reps in unison, although he’s generally a faster lifter. He stopped after the round of 11 reps and I made it through 15. That’s 120 power cleans. I completed through round 13 in unbroken reps. I completed the final round of 15 with just about 10 seconds left. Whew!

Metcon (Time)
4 RFT

-10 sumo deadlift high-pulls (95)
-10 push presses
-20 back squats

This is a mainsite workout, and I liked it! Jeff and I were neck and neck the entire workout. I finished the first round first, but Jeff passed me during SDHPs and PP. I then caught him during BS. The same thing happened during third and final round, but Jeff had a big enough of a lead during BS that he did indeed finish first. And I was very proud of him for doing so!

Side note: I treated myself to a coffee with cream, the first time I’ve had anything other than black coffee in months. It was disgusting. Dammit?

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Partner Partner WOD

Icy road conditions this morning and first session was held at 9:30. Jeff surprised me by attending, so we got to complete the workout together. Yay! Coach Deborah led the session.

Metcon (AMRAP – Reps)

With a partner
Rest 5 minutes between metcons.

10-min AMRAP
Power snatches (75/53) & box jump overs
– As partner A completes 10 box jumps overs partner B completes as many PS as possible.
– Score = total number of PS.
– Keep a running count of PS.

Jeff began with PS as I completed 10 box jump overs. We worked very well together, usually completing 10 to 12 reps as partner completed box jump overs. I was very pleased that I completed all but very last round unbroken. PS felt great today! I find that when I focus specifically on 3-point extension and opening my hips that I can easily get into a very good groove. I was also able to avoid dropping the bar from the top. Dare I say that the weight felt light. We completed 128 reps, or about 65 each. Nice.

Metcon (AMRAP – Reps)

With a partner
10-min AMRAP
Back squats (75/53) & rowing
– As partner A completes 20 calorie row partner B completes as many BS as possible.
– Score = total number of BS.
– Keep a running count of BS.

I rowed first, and I recall that Jeff completed 25 BS. I completed 30+ my first round, but honestly have no idea how many I completed on subsequent rounds. I focused on rowing a calorie per stroke and was generally successful in doing so. BS felt very, very heavy. I kept arms spread wide and I completed both high bar and low bar back squats. We completed 160 reps or about 80 each. Again, Jeff and I communicated very well together. Uhm, after 21 years of marriage we should communicate well. Or not, I suppose.

Metcon (AMRAP – Reps)

With a partner
10-min AMRAP
1-min plank hold & double unders
– As partner A holds accumulated 1-min plank hold as partner B completes as many double unders as possible.
– Score = total number of double unders.
– Keep a running count of double unders.

I began with double unders, and completed as many as 50+ unbroken during some of the rounds. I held each plank for full minute. Whilst holding a 5-minute plank is generally not a challenge, holding a mere 1-minute plank after doing double unders is quite challenging. We completed 520 reps, and I estimate that I completed 300+ of those reps. IMG_0155

Not Very Varied

I covered for Coach Nick yesterday (Monday, February 23) morning, so I didn’t get to crush Steve Dodge. There will be plenty of other opportunities. I worked out with the 9:30 crew, led by Coach Jen.

Sumo Deadlift (Ladder @ 50% of 1RM)

– Record highest number of rounds (reps) completed

I completed through round 15, i.e., 120 dead-lifts @ 185#. I achieved goal of completing all rounds unbroken. That last round was tough. 

Metcon (3 Rounds for reps)

5-min AMRAP
– Press & Abmat sit-up ladder
Rest 2 min
5-min AMRAP
– Push press & Abmat back extension ladder
Rest 2 min
5-min AMRAP
– Power jerk & V-up ladder
Complete press, push press, & power jerk @ 45 – 55 % of 1RMs

Yup, I completed a modified (GHD sit-ups and hip extensions) version of this yesterday. I increased the weight today.

Press (80#) & sit-ups = 92 reps
Push press (90#) & back extensions = 98 reps
Power jerks (100#) & V-ups = 100#

Unlike Sunday, I did have to break down some rounds into sets, so I completed quite a few power cleans. I also didn’t go all out (if for no other reason than Kelli didn’t work out beside me). I’m nonetheless pleased with performance, as I completed all rounds @ 55% of 1RMs.

Coach Nick led today’s (Tuesday, February 24) 6 am session.

2k Row (Time)

Max Effort 2k Row

Yup, felt a bit tired this morning and even considered not rowing at all. You know that I’m not concerned with achieving a PR when I don’t even bother to change the monitor to display pace. Say what? The monitor displayed meters, time, and calories. I rowed at a relatively easy pace the first 1500m, keeping strokes/min between 18 and 20, and then began to sprint last 500m even going all out for the last 250m.

Time = 7:51.6

That’s sloooooow.

Metcon (AMRAP – Reps)

10, 1-min rounds; rest 15 seconds between rounds

Odd # rounds
Max rep ring rows
Even # rounds
Max rep pushups
Rx + complete unassisted ring dips and incline pushups (30/24)

Yup, I completed Rx+. ‘Twas up for the challenge, yo.

Ring dips: 25, 18, 15, 14, & 15 for total of 87
Incline pushups: 20, 20, 18, 17, & 17 for total of 92

Grand total = 179. Holly also completed 179 reps! We’re both pretty spectacular.

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A day ahead

I had intended to work out all by my lonesome whilst Barbell Club was taking place, but got too involved with programming and preparing for the Open and so I wasn’t able to do so. Dammit. I briefly considered completing today’s programmed WOD (Games 14.5) but instead decided to complete modified version of tomorrow’s strength/conditioning. James was there to keep me company (and to share disgusting stories about hot yoga).

Metcon (3 rounds for reps)
5-min AMRAP
– Press & GHD sit-up ladder
Rest 2 min
5-min AMRAP
– Push press & GHD hip extension ladder
Rest 2 min
5-min AMRAP
– Power jerk & GHD sit-up ladder

Complete press, push press, & power jerk @ 45 – 55 % of 1RMs

I focused on quick transitions between barbell and GHD machine as well as receiving the bar quickly in preparation for next rep for push press and power jerk. I was kinda sorta successful keeping my focus.

I pressed 75#. I reminded myself to squeeze my ass and lock my knees for presses. As I was moving from GHD machine to barbell to begin round of 4 presses I thought, Don’t forget to receive the bar. My first rep was a push press. Dammit. I didn’t even bother to receive the bar for any other reps lest I lose my focus. I completed 8 rounds + 6 presses, and in unbroken reps. (I push pressed first rep, so as it didn’t count the round of 4 was still unbroken.)

Totals: 42 presses and 36 sit-ups.

I push pressed 85#. I did indeed receive the bar in preparation for next rep, and was able to complete all rounds of push presses and GHD back extensions unbroken. As is often the case, it was difficult to walk after completing hip extensions. As hip extensions take less time to complete than sit-ups, I did indeed complete more rounds, completing through round 9.

Totals: 45 push presses and hip extensions

I power jerked 95#. I was able to will myself to receive the bar in preparation for the next rep through round 8, but was exhausted by round 9 and, well, completed 1 rep at a time. Dammit. I completed through round 8 + 2 power jerks.

Totals: 38 power jerks and 36 sit-ups.

Grand totals: 125 shoulder to overhead, 27 power cleans, 72 sit-ups, and 45 back extensions.

I grunted loudly, even while completing sit-ups. At one point I looked up and James give me two thumbs up. Ha!

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Partnerless

I worked out at 8:30 this morning. There was an odd number of athletes at the session, so I completed the partner workout solo. Gah! Not a very fun workout to do all alone.

Now I have this song going through my mind.

But first, strength.

Snatch (EMOTM for 10 min complete HPS + PS + Snatch)

Complete ALL sets @ 55-75% of snatch 1RM

I began with 2 sets @ 75 and worked up to last set @ 95#. Good times, good times.

Metcon (10 Rounds for reps)

Partner Solo WOD

10, 2-min rnds for reps; rest 30 seconds between rounds
Rotate through all activities 2x
A. 20m sandbag carry
B. Wall ball shot
C. Seated box jump
D. Rope climb
E. 5 lateral bar hops
Partners MUST take turns, e.g., 1 wall ball shot per turn and 5 lateral bar hops per turn.

I began with wall ball shots. I completed 25 unbroken reps, another 10, and finished with 8 for a total of 43. Yup, 20# wall ball and 10′ target. I was stationed next to Angelina and Holly for seated box jumps. I completed 20 seated box jumps. Yup, 20 & 24′ boxes.

On to rope climbs. Six. What a difference the Nike Metcons make! I began with 75 unbroken lateral bar hops and completed a total of 145. Sandbag shuttle sprints, you say? Don’t mind if I do! I completed 10 rounds. That’s 200m. That’s 100m a minute.

And here I go again. I began by completing only 10 unbroken wall ball shots. Dammit. I completed another 3 rounds of 10 unbroken reps for a total of 40. Yup, 3 less than first go-around. I did, however, make up for it by completing 23 seated box jumps. Yay!

I set a goal to complete 5 rope climbs, but was able to once again complete 6. I wore my low-rider Keith Haring socks, and did suffer from rope burn. As often happens, I had forgotten about the rope burn until I stepped into the shower.

I set goal to complete 145 lateral bar hops and managed to complete 160. I finished with 11 sandbag shuttle sprints. Yay!

Total = 464

That was a gasser.

There was a very large crowd for the 11 am session, and I really missed having Jeff there to assist.

I’ll go ahead and say it: I like coaching large groups. I truly do.

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One loss, one win

Wednesday, February 18

Jen led the 11:45 session and both Jeff and I attended.

Strength
OHS
5-5-5-3-3-3-1-1-1

Yup, I completed same rep scheme with OHS just last week. Nope, not constantly varied. Yup, that’s okay. I completed sets at 75, 85, 95, 100, 105, 110, 115, 120, & 125. I recorded all lifts, and had Jeff watch final rep @ 125 to ensure that I broke parallel. I did. Promise.

New Year Re-Test
7-min AMRAP
5 front squats (95)
7 barbell facing burpees

This was one big hot mess. I wanted to complete with the first round of folks, but couldn’t get the timer and arrange for a recorded set up in time. I asked Jeff to go first, but he didn’t want to. Dammit. Dianne was kind enough to offer to stay a little late and record. (Thanks, Dianne!)

Vincent from WODBody Massage had arrived, as I had an appointment at 1:15. Luke loves Vincent, and Vincent loves Luke.

A couple of members decided to stay and watch me complete the workout. Uhm, I found this to be quite distracting. My self talk was out of control, I tell you, out of control! Unbeknownst to me, Luke had traveled behind me and then jumped on the massage table. Audience members were laughing at Luke — but I thought they were laughing at me. I was trying to not grunt too loudly and to not swear. I least managed to not swear. As I’ve said repeatedly, I offer no apologies for my grunting, and in retrospect think/feel that I would’ve benefited from grunting more frequently and more loudly. I also think/feel that swearing may have helped.

I only completed 9 rounds + 5 FS + 2 burpees, 5 reps less than the baseline. Dammit. Dammit, dammit, dammit. And dammit.

Decision making time: Do I attempt again and attempt a higher score? Was was most definitely off on Wednesday, and hadn’t warmed up thoroughly. And I had an audience.

Thursday, February 19

I joined Kelli for a fun workout that I had programmed for CrossFit Express. ‘Twas fun! I always enjoy working out with Kelli, as she is a fierce competitor.

Odd-numbered minutes
3 burpees box jump overs (24)
5 Russian KB swings (53)
7 ring rows (2’ above ground)
Even-numbered minutes
3 weighted lunges/leg (45)
5 plate presses (45)
7 jumping pull-ups

I completed all but the very first round in less than 30 seconds, having mistakenly completed 7 KB swings instead of 5. This was an active recovery workout.

Friday, February 20

Coach Marni led the 11:45 session. Dianne is a very loud double underer. I like that word.

Strength
Max rep pull-ups

Thirty-six. Meh.

I also completed 5 unbroken L-sit pull-ups, and the first 3 reps were chest to bar. Yup, I did that. And recorded it. And posted on YouTube.

“Ghost
6 RFT
1-min row for calories
1-min max rep burpees
1-min max rep double unders
1 min rest

Gah! This was tough! And far more difficult than I recall. I wanted to stop and vomit after rounds 3 and 4, and even contemplated removing my shirt after round 3. It was that bad.

I rowed 17 calories each and every round. I completed between 16 (first round) and 13 (last 3 rounds) of very slow burpees. I tried to complete last burpee 5 seconds before start of double unders, but even then didn’t always start double unders at the top of the minute. Total reps were 122, 108, 107, 106, 107, & 107. My previous score was 655 and today’s score was a mere 2 reps more. I’ll take it!

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Target

I rested yesterday. I needed it.

Today I first worked out with the 6 am athletes, led by Coach Nick.

Turkish Get Up (Take 20 minutes to establish DB TGU 1RM)

I forgot to wear my wrist wraps. Dammit. I completed 1 rep/arm @ 45, 50, 55, 60, & 65. I completed rep with right arm @ 70, but failed with left arm. My wrists (and elbows) were aching, so I called it a day. Well, not really.

Metcon (4 Rounds for reps)

4 rnds for Reps
1 min max rep G2S (55% of bw)
1 min max rep S20
Rest 1 min

I used 80#, a little more than 55% of bodyweight. This was a both challenging and a tremendous amount of fun! Steve D. and I completed the workout on the platform. I very much like the platform.

I completed 17 power cleans all 4 rounds, completing all rounds in 2 sets if my memory is correct. I completed 23 reps of shoulder to overhead rounds 1 and 2 and 20 reps rounds 3 and 4. I completed a half a dozen or so reps as split jerks, but found that it took too much time.

Total = 154

Although I had completed 84 hand-release pushups in 3 minutes earlier in the week, I knew I could do better and I wanted to at least give it a try. I attended the 11:45 session, led by baker extraordinaire Coach Jen. I approached the workout very differently today.

First, I completed on the platform. Second, I wore wrist wraps. Third, I rested more frequently and for less time. Fourth, I didn’t change width of hands or feet. And it worked! I completed 95 reps.

Although time was running out, I wanted to complete TGUs @ 70#. I made sure to wear wrist wraps this time! Yay!

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