Kelfi

What a nice, warm day! I don’t even mind that it’s cloudy.

The following exchange between Kelli-with-an-i and yours truly took place last night via Facebook:

P: What time you working out, yo?
K: Wrong person?
P: No, Kelli with an i.
K: Um, not sure, I need to look at the wod, but maybe 1145 or 4? Is it OK to do both endurance and crossfit tomorrow?
P: Yup. Looking for a partner for partner WOD. Know anyone?
K: I see now. Ok, I can do 1145 or 4. I maaaaayyyy know of someone….

Ha! Kelli is a very strong athlete, and I always enjoy working out with her. Today was no exception.

A: Metcon (Time)

With a partner
2 rounds
400m run
21 KB swings (53/35)
12 pull-ups
Then
2 rounds
400m run
21 KB swings (53/35)
12 pushups
This is a tag team. Partner A will run 400m and then tag Partner B who will then run 400m. Partner B will tag Partner A who will then complete 21 KB swings, etc.

A partner “Helen” of sorts. My goal, whilst not lofty, was to complete all rounds of KB swings, pull-ups, and pushups unbroken, and to also complete all KB swings as snatch + press. I easily achieved this goal. Kelli also completed all KB swings and pushups unbroken, and was able to string together quite a few pull-ups as well.

Susie’s running has improved significantly. Uhm, she had 3 or 4 seconds on Kelli (who started the workout) for first 400m! I took the lead during my first 400m run and Kelli and I kept the lead from there.

Kelli and I communicate very well together, and she’s not only a strong athlete and a fierce competitor, she’s also fun to be around. She’s like a female version of Jeff. I think I’ll call her Jelli. Or Keffi. Or Kelfi. Yeah, I think I’ll call her Kelfi.

Time: 20:56

Scott visited from SC today. Coach Deborah said that when he saw me run for the first time he said, “God, he’s fast.” Ha! Karen, who attended the Running Clinic this past weekend, told me that I reminded her of the Terminator from Terminator 2. Ha!

Thanks for being my workout buddy, Kelfi!

We next completed 1-min max weight plank holds. I asked Coach Deborah to get on the scale to determine the weight that I would be first planking. She weighs 152#. Even though she kinda sorta dug her knees into my back, I easily held plank. Julie was next. I easily plank 182#. I may need to plank Jay.

We ended the session with a plank pyramid, with me on the bottom (giggle, giggle), Kelli in the middle (like Oreo stuffing), and Susie on the top. Luke made sure to get lots and lots of kisses.

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Duhn

I worked out at 6am this morning, and the session was led by Coach Nick. ‘Twas a full house!

Metcon (Time)

5 RFT
Complete 10 reps of the following per round:
Box jumps (24/20)
Jumping pull-ups
KB swings (35/26)
Walking lunges
Knees to elbows
Push press (45/33)
Back extensions
Wall ball shots (20/14 & 10/9)
Burpees
Double unders

Yup, Filthy Fifty but in rounds. I enjoyed! And didn’t enjoy. Completing in rounds takes more time due to transitions. Dammit. I finished today in 19:08 but my PR is 18:11.

I had quite an elaborate conversation with myself during much of the workout. Here are some snippets…

I need to make sure that I don’t leave the kettle bell by the wall ball. Wait, did I do kettle bell swings this round? I’m almost certain that I did. Almost certain. Dammit, that means I need to do 10 kettle bell swings. 

Remember, start over if you don’t get 10 unbroken double unders. One, two, dammit. One, two, dammit. One, two, what round is this? It’s the third round. I hope I’ll be able to complete remaining rounds of knees to elbows unbroken. Oh, no, I’ve been doing double unders but not counting them! I’ve done at least 10, but I suppose this means I’ll have to do another 10. 

I wonder what a judge would’ve thought of that box jump. Would they have said I fully extended my hips? I’d better do another rep. 

Where did Steve Dodge come from? Why is he doing wall ball shots with me? Wait, I think I’m lapping him. 

Ten more burpees. Don’t rest, don’t rest. My god, this is awful. Don’t rest, don’t rest. Five more to go. Count down. Four. Three. Two. One. 

I completed all rounds of reps unbroken. Even with that, transitions slowed me down. I know that I already mentioned that.

I returned to the box a mere 3.5 hours later to finally complete 15.2. I just can’t seem to get excited about the Games this year, and I know not why.

CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)
Includes Masters up to 54 years old

0:00 – 3:00
2 Rounds of:
10 Overhead Squats, 95#
10 Chest-To-Bar Pull-ups

3:00 – 6:00
2 Rounds of:
12 Overhead Squats
12 Chest-To-Bar Pull-ups

6:00 – 9:00
2 Rounds of:
14 Overhead Squats
14 Chest-To-Bar Pull-ups

I didn’t bother to look up my time from last year, but I probably should have, if for no other reason than to have some motivation to work. Yup, I lack motivation.

I completed the first round in unbroken reps and in less than 2 minutes. I can’t recall how I completed second round, although I know that I completed last pull-up with just a few seconds remaining in the 3-minute round.

I then waited far too long to pick up the barbell. Uhm, I waited a full minute. I completed 15 overhead squats in that I lost count and didn’t hear Jeff say I was ready for pull-ups after the 14th rep. I only completed 6 reps for a total of 108, 2 less than last year.

Uhm, just so you know, 95# if 65% of my body weight, and that shit gets heavy. Uhm, and that was 58 overhead squats and 50 chest to bar pull-ups. And I didn’t miss a single rep.

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Thirty-five reps

Daylight Saving Time began early this morning. Saving, not savings. Gah!

I have yet to complete 15.2 and will likely do so sometime tomorrow. I very much wanted to complete today’s workout, and I wasn’t disappointed. Whoever programs this sh!t is a genius.

Metcon (Time)
25 reps of the following:
G2O @ 50-55% of bw
S2O @ 55-60%
G2S2O @ 60-65%
BS @ 65-70%
DL @ 150%
Then
15 reps of the following:
G2O @ 50-55% of bw
S2O @ 55-60%
G2S2O @ 60-65%
BS @ 65-70%
DL @ 150%

I did the math ahead of time:
75-80
80-85
85-95
95-100
220

I chose to complete G2O @ 80, S2O @ 85, G2S2O @ 95, BS @ 105 (a little heavier than Rx, I know), and DL @ 220#. Dianne was to my immediate right, and I crushed her like a stink bug. It’s just what I do, yo.

I began by completing 10 unbroken PS and then completed remaining reps in sets of 5. I do believe that I was not the first to complete the reps. I do know that I was the first to complete reps of remaining activities. S2O felt wonderful today, and I completed 25 reps in sets of 15 & 10, power jerking all reps. PC&J weren’t as easy, and took a much longer time to complete. Uhm, as should be the case. I completed BS in sets of 10 reps and then remaining reps in sets of 5. I finished by completing DLs in sets of no more than 10 and no less than 4.

‘Twas difficult putting on and taking off plates. But it was also nice to rest.

For round of 15 reps I completed PS in sets of about 5, I push pressed all reps of S2O and did so in 15 unbroken reps. Who the hell did that happen? I split jerked some of the G2S2O, completed BS in sets of 5 reps, and finished with 7 & 8 DLs. My time was 25:15.

I wish I could get excited about the Open. I just can’t seem to do so.

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House of Cards

Yup, that’s the reason that I haven’t blogged as of late. I’m been binge watching House of Cards. Claire Underwood is my hero.

Wednesday, March 4

I joined the 6am session, led by Coach Nick.
Power Clean & Jerk 
– Complete 1 rep every 30 seconds for 10 minutes
– Increase weight as form and execution improve

I began at a light 75 and worked up to 145#. Thirty seconds was just enough time to put weight on the bar and clean and jerk. Just they way I like it.

1-Mile Run (Time)
Max Effort 1-Mile Run

The course was damp and this made the turns a little treacherous. Fortunately the weather was in the mid 50s — perfect running weather. I ran a 6:10 mile. Not bad. Not good. Mediocre? Then again, I’m 51.

We then ran another mile, with the slowest person starting at their finish time and then remaining runners doing the same. For example, Jen began at 10:10 and the clock counted down. When the clock read 6:10 I began, and it was my goal to catch everyone. I did manage to pass quite a few. With just about 150m to the finish, Holly heard my footsteps and breathing and took off like a bat out of hell. Ha! I raced her to the finish, and she beat my by a second. I was so delighted by her performance that I (wait for it, wait for it) hugged her! ‘Twas a spontaneous hug. I ran the second mile in 6:21.

I enjoyed the workout so much that I joined the 9:30 session as well, led by Coach Deborah. I kept the weigh light for power C&J and focused on explosive lifts. I recorded and reviewed.

Centipede. That is all.

I ran the next mile in 6:06, shaving just 4 seconds off of my time. Still a somewhat mediocre performance. Dammit. I ran the second mile in 6:30.

About 25 people achieved PRs for mile run. It was a very good day at CrossFit Surmount.

IMG_6569Friday, March 6

I joined the 11:45 session, led by Coach Marni. I elected to wait until Sunday to complete 14.2. If I choose to do so at all.

Metcon (Time)
1-2-3-4-5-6-7-6-5-4-3-2-1 thruster/front squat (95/63)
2-4-6-8-10-12-14-12-10-8-6-4-2 burpees to 4″ target

For rounds of 2, 3, 4, 5, 6, & 7 reps complete thruster first rep and front squat for remaining reps. For example, for round 5 complete 1 thruster and 4 front squats.

This was fun! I set a goal to complete all rounds of reps unbroken, and that’s what I did. The rounds of 12, 14, & 12 burpees were tough. I completed the workout in 11:36. That’s 13 thrusters, 36 fronts squats, and 98 burpees.

Uhm, ’twas my kind of workout.

Saturday, March 7

Jeff was kind enough to lead the 8:30 session in Nick’s absence.

Metcon (Time)
AFAP
– 5 rope climbs
Then  complete 100 reps of the following:
– Double unders
– Medicine ball cleans (20/14)
– 1-armed DB or KB S2O @ 25% of bw (50/arm)
– Box jumps (24/20)
– Windshield wipers

A chipper! We haven’t done a chipper in ages. I began 5 minutes after the start so that others could climb the rope. I completed 5 rope climbs in 1:10, and next completed 93 unbroken double unders. Dammit. Not 100. Dammit.

Medicine ball cleans were tough, and I usually completed just 5 reps at a time. I used a 35# dumbbell and completed push presses 10 reps at a time. My left arm felt particularly weak today, but I nonetheless completed reps with proper form. I completed box jumps 10 reps a time, but did miss 2 reps.

Ending with windshields wipers was miserable. I completed in reps of 25, 15, 10, 10, 70, 11, 12, & 7. My total time was 22:12.

Kelli-time!

Nineteen athletes attended the 6:30 session last night, ten attended the 6 o’clock session this morning, and just one person, Kelli-with-an-i, attended the 7 o’clock session this morning. As she was the only attendee, I had the honor to work out with her. Yay! Kelli is a strong athlete and a fierce competitor, and I always enjoying working out with her.

Bent Over Row (Complete 3 reps EMOTM for 9 minutes)
Increase weight as form and execution improve.

I completed sets @ 95, 115, 135, 155, 175, 195, 205, & 215. Nary a struggle.

Metcon (12 Rounds for reps)
AMRAP
1-min rnds; 30-second rest between rnds
A. Headstand/handstand hold (secs)
B. GHD/Abmat sit-ups
C. GHD/Abmat back extensions
D. Hollow rocks

Rotate through rnds 3x

So that we could both use GHD machines, I completed GHD back extensions (32, 35, & 35), hollow rocks (37, 32, & 32), GHD sit-ups (25, 22, & 22), and then handstand holds (58, 58, & 59).

Completing GHD sit-ups after hollow rocks was miserable. Holding handstands the day after completing 100 handstand pushups and 100 pull-ups was also miserable. Try as I might I couldn’t hold handstand for a full minute.

Kelli beat me by 5 reps, i.e., 5 seconds. Yup, the 5 seconds that I didn’t hold handstand. She’s pretty spectacular!

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I did indeed post the highest score for Male Masters+! I’m glad I didn’t re-do the workout after all.

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If you’re still reading this blog, please note that previous two entries are no longer password protected. Enjoy!

Four hundred reps

My two previous entries are about 15.1, and will remain password protected until I decided to, well, let you read them. Okay? Okay. 

I worked out at 6 (session led by Nick) and again at 11:45 (session led by Jen).

Metcon (Time)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Dead-lifts (185/133)
Pushups

Rx+ dead-lifts @ 225/183 and HSPUs 

Yup, I opted to complete Rx+. That’s 100 dead-lifts and 100 handstand pushups. My goal was to complete all HSPUs with no failed reps. I also worked on speed and explosiveness of HSPUs. And it was a very good morning. I was able to complete many unbroken reps very quickly (and surprisingly with very little kipping). And no failed reps. 

I dropped many a dead-lift from the top to conserve some energy. What I did not do was rush. I was the last to finish. Nick led the group, sans me, though what looked like a fun team workout. 

I very much liked working at my own pace, focusing on proper form, and having Luke nearby. 

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Time = 26:11 

Or at least I think that’s what my time was. It’s my time according to Holly, and that’s good enough for me. 

Whenever I push I like to pull. That’s why I joined the 11:45 session.

Metcon (Time)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Back squats (115)
Pull-ups

I’ve struggled with butterfly pull-ups; not the technique, but the strain put on my shoulders. I set a goal to complete all rounds in unbroken reps, and to also complete first two and last rep of each round as butterfly pull-ups. And that’s what I did. I did, of course, complete rounds of 1, 2, & 3 in unbroken reps of butterfly pull-ups. 

After completing 100 dead-lifts at 225#, 115# felt kinda heavy. 

Time = 13:52

 

Highs and Lows

I’ve been quite upset with my scaled performance of 15.1, as discussed in previous post. I (desperately) wanted to give it another try as prescribed. Jeff was kind enough to stay after the 11 am session and judge. I made sure to kindly forcefully ask folks to leave the box so that I didn’t have an audience.

I practiced split power snatching at 95, 100, 105, 110, & 115#. Uhm, keep in mind that my PS 1RM is indeed 115#.

CrossFit Games Open 15.1
9-min AMRAP
– 15 toes to bar
– 10 dead-lifts (115#)
– 5 power snatches (115#)
Then
6 min to establish C&J 1RM

What a different workout it was! I scored 217 reps for scaled but a mere 95 reps today. And I’m much happier with today’s performance. I missed about 7 or 8 power snatches. Yup, I did that. I missed the very first 2 power snatches. Yup, the first two.

I took my sweet old time with toes to bar and dead-lifts, completing only the first round of toes to bar unbroken. I mistakenly broke the first set of dead-lifts into reps of 5, thinking the weight would feel as heavy as it did Friday. The weight felt light. Exceedingly light. I completed remaining sets in fast, unbroken reps.

After the completion of the AMRAP I rested about 45 seconds and clean & jerked 115, i.e., the weight on the bar. I then C&J 135 & 145. I was putting 2.5# plates on the bar when Jeff gave me a look that said “Go for 155.” That’s what I did, and the lift was easy. Uhm, I pressed 155. Yup, I did that. I then successfully C&J 160#. With a minute left I attempted 165#. Whilst I was able to clean the weight, I had two failed attempts at jerking it.

Jeff and I watched “The Fault in our Stars” last night. ‘Twas quite a tearjerker. Jeff informed me that if I died first that he would be unable present a eulogy, as he’d be too upset to do so.

Uhm, these are the thing I DO NOT WANT:

  1. Funeral
  2. Memorial Service
  3. Burial (I’m adamant about this)
  4. Eulogies of any sort
  5. Commemorations of any sort

These are my DEMANDS:

  1. Body donated to science (Do with it as you’d like. I’d most prefer being a crash test dummy.)
  2. Cremation of all remaining parts, if applicable
  3. Any remains flushed down the toilet (Jeff is aghast at this request.)
Post-151. libations.
Post-151. libations.