Fun at the Box!

The worldwide grumbling regarding muscle ups being included in the Games has somewhat subsided. I continue to be dumbfounded by the number of people who complete a workout more than once in the hope that they will improve their score and standings…while still not qualifying for Regionals. While I have reasons for not doing any workout more than once, the number one reason is that I’m a purist. The Games are competition. In a true competition you would only have one chance to complete the work (and with little if any advance preparation). Rant over. For now.

I worked out at 8:30 this morning, and it was another fun day at CrossFit Surmount! Coach Nick led the session.

Metcon (Weight)

EMOTM for 10 minutes
1 PC + 1 PP + 1 BS
Begin @ 45-55% of PP 1RM and increase weight as form and execution improve.

I began at 75# and completed rounds @ 80, 85, 90, 95,105, 115, 125, 135, & 145#. I really want to complete last set @ 150 or even 155, but couldn’t find any 2.5 or 5# plates. Dammit.

I wore my GoPro. I shall post video.

Metcon (3 Rounds for reps)

Rotate through Tabatas; rest 1 minute between rounds

– Box jumps (24/20)
– Floor presses (95/63)
– Toes to bar
True tabata score, i.e., lowest number of reps per activity.

I increased height of box to 30″, weight of floor presses to 100#, and wore ankle weights for T2B. I completed 8 box jumps all 8 rounds. Yay! I began by completing 10 floor presses for the first 3 rounds and then things went downhill from there. Six reps rounds 4 though 7, but only 5 reps the last round. Dammit. Toes to bar went much better, and I was able to complete 6 reps each round, although I began with strict and eventually had to kip.

Score = 19

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I like judging you

When Castro announced that the third activity of the triplet would be double udders I thought, “Great!” When he announced that the second activity would be wall ball shots I thought, “Okay. I can handle that.” When he announced that muscle ups were going the first activity of the triplet I thought, “Great for me! There’s going to be much bitching by others.” I’ll leave it at that.

I planned on doing workout at 9:30 am but my growling stomach forced me to go home. (Jeff and I had breakfast at IHOP.)

i attended the 11:45 am session and counted reps for James but then didn’t want to bother him to count for me.

I attended the 4 pm session and talked Jeff into judging my performance. He gladly agreed to do so. More about his later. By the way, I don’t enjoy working out in the afternoon.

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# & 10′ target
100 Double-Unders

My goal was to complete 2 rounds. This was tough, and quite aerobically challenging. Uhm, I missed my very first muscle up and wall ball attempts. Ha! I was able to complete first round of muscle ups unbroken. I missed the first 3 attempts of first muscle up of second round, but was then able to complete set in reps of 4 and 3 unbroken reps. I did, however, “rest” whilst locked at at top of rep.

Wall ball shots were the most difficult part of the workout, and I completed at the most 10 unbroken reps any set. It was all that I could do to pick up the medicine ball and complete reps. I didn’t, however,  complete less than 7 unbroken reps any round, and the first wall ball shot was my only failed attempt. Uhm, that’s the first time I’ve thrown an air ball in ages.

I used my brand spanking new jump rope, although I did have orange-handled jump rope as a back-up. I was able to string together dus quite well today. Yay!

i completed the 100th rep of the second set of double unders with 30 seconds remaining on the clock. Jeff said, “Get in one muscle up.” I chalked my hands, walked to the rings, and watched the clock count down. I had to will myself to place my hands on the rings, as i was convinced that I wouldn’t be able to complete another rep. And then I surprised myself by completing not one but two reps. Again, yay!

My total score was 316 reps.

This isn’t a workout I want to do anytime so. If ever again.

After I had caught my breath I thanked Jeff and said, “Thanks for judging me. I always like when you judge me. He replied, “And I always enjoy judging you.” Yup, he had a twinkle in his eye.

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135 dead-lifts

I worked out at 6 am this morning. Good times, good times.

50 strokes row (Calories)

Row max calories in 50 strokes

My goal was to row 50 and I rowed 53 calories. I’m short, people. It may be an advantage when running, but not when rowing.

Metcon (Time)

3 attempts to achieve fastest rope climb
Wrap, J-hook, legless

Legless rope climb in 4.9 seconds, yo.

Metcon (AMRAP – Rounds and Reps)

10-min AMRAP
– 5 ring dips
-10 air squats
-15 dead-lifts (bodyweight)

This was major suckage. I completed all rounds of ring dips and air squats unbroken. I completed ring dips quickly and air squats, well, slowly. Why? Because dead-lifts followed air squats. I’m glad that I only weigh 143. Yup, I dead-lifted 145. I completed first round of dead-lifts unbroken, a few rounds in reps of 6, 5, & 4 reps, and near the end of the 10 minutes I was completing doubles and singles. I had completed almost 5 rounds at the halfway point, but knew that I wasn’t going to be able to complete 10 rounds. That would’ve been a round a minute. That would’ve been a rep every two seconds.

I had completed 9 rounds and with just a few seconds remaining completed 3 ring dips. That’s 48 ring dips, 90 air squats, and 135 dead-lifts. I dead-lifted 19,430 pounds. That’s 9.71 tons. Think about it.

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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.