“Pike” & “Justin”

Uhm, yeah, so Wednesday evening I asked Sarah to sit on my back for 90-second plank hold. After I successfully held plank I asked her to get on the scale for accurate weight. She asked, “Should I take off my shoes?” I replied, “Were you wearing your shoes when you sat on my back?” Ha!

I rested on Thursday.

FRI APRIL 29, 2016 | PIKE

Pike (Time)
5 Rounds for time of:
20 Thrusters, 75#
10 Strict Ring Dips
20 Push-ups
10 Strict Handstand Push-ups
50m Bear Crawl

In honor of U.S. Navy Chief Petty Officer Christian Michael Pike, of Peoria, Arizona

To learn more about Pike click here

After coaching the 6, 7, & 8:30 sessions, I attended the 9:30 session. Coach Doza subbed for Coach Deborah today.

I expected this workout to be tough. My expectations were met.

Whilst everyone else set up their barbells on the platforms, I placed mine near the climbing ropes. I also set up rings for dips as well as plates and mat for handstand pushups.

Before I begin, I want to go on the record as saying that the only time I hear music when I’m working out is when the lyrics are offensive. Otherwise it’s just background music.

Uhm, after the first round I actually began looking forward to thrusters. And I hate thrusters. I completed the first round in reps of 16 & 4, the second through fourth rounds in sets of 3, and the last round in reps of 12 & 8.

Strict ring dips were the least challenging of the activities, and I completed the first two rounds in unbroken reps, the third and fourth rounds in reps of 7 & 3, and the last round in reps of 6, 2, & 2.

Whilst pushups weren’t that challenging, I nonetheless took my time completing, if for no other reason than to give my shoulders a rest. I completed 10 unbroken reps at the most and 5 unbroken reps at the least.

Strict handstand pushups. Wow. I began by completing 3 unbroken reps but was completing singles by the end of the first round. For remaining rounds I completed singles. Yup, one rep at a time. One. Rep. At. A. Time. I also had quite a few failed reps, as if my head rested on the mat for too long, well, I knew I wasn’t going to be able to press into a handstand and I’d just drop off of the wall instead.

Whilst never all that much fun, bear crawls were a welcome relief after handstand pushups. I completed all rounds of bear crawls without resting. When I completed the last round of handstand pushups I crawled at an incredibly fast pace for 50m, sprawled on the floor, did a shoulder roll, and yelled, “I get a ten for the dismount.”

I lapped some people.

Time = 38:02

That’s about 7:30 a round.



Deadlift (5-10-15-10-max reps @ 65% of 1RM)

Every 1:20

Coach Deborah was kind enough to lead the 9:30 session so that I could work out. She’s nice like that!

I deadlifted 265#, and shit got heavy very fast. I completed round of 5 and first round of 10 in unbroken reps. For the final round of max reps I completed one rep at a time.

Score = 9 

That’s 54 reps @ 265 and 1530 total pounds moved. And that’s more than 7 tons.

Metcon (AMRAP – Rounds and Reps)

18-min AMRAP
– 6 reps of 6′ broad jump
– 6 power cleans (135/98)
– 24 lateral bar hops
– Run 200m

This was a tremendous amount of fun, and a hell of a lot easier than yesterday’s WOD.

I worked at a very fast pace a lapped quite a few people, some folks more than once. Power cleans felt heavy the first round (didn’t warm up enough) and felt progressively lighter each round. I jumped 6 feet! That’s quite an accomplishment for me. I dropped each and every power clean from the top, completed lateral bar hops in unbrokren reps, and ran at a good, fast pace.

I had forgotten to move a chip after 7th round, as time was quickly running out, and had mistakenly thought I completed 6 rounds + 36 reps. I had very quickly completed 6 broad jumps, 6 power cleans, & 24 lateral bar hops in less than 90 seconds.

Score = 7 rounds + 36 reps


SUN MAY 01, 2016 | JUSTIN

Justin (Time)
For Time:
Body Weight Back Squat
Body Weight Bench Press
Strict Pull-ups

In honor of U.S. Marine Corps Sgt. Justin M. Hansen, 26, of Traverse City, Michigan, died July 24, 2012

To learn more about Justin click here

I coached at 9:30 and then worked out during CrossFit Kids. Yup, it’s a hero WOD so it was tough. However, back squats were, well, kind of easy,  bench presses were very tough, and strict pull-ups were as challenging as I thought that’d be. As the first round consists of 30 reps I set a goal to complete in fewer than 30 minutes. And as Coach Nick had completed in 31 minutes and change I thought that this would be a reasonable goal.

I hate bench pressing almost as much as I hate thrusters.

I completed the round of 30 back squats in 3 sets of 10 reps, the round of 20 reps without racking the bar but pausing occasionally to shake out my legs, and the round of 10 in unbroken reps.

For the round of 30 bench presses I began with 5 unbroken reps. This quickly changed to unbroken reps of 2 with the last 5 of so reps being singles. I surprised myself by beginning the round of 20 with 6 unbroken reps. Again, I began doing doubles and then finishing the last 3 reps as singles. I may have completed 21 reps, as I couldn’t recall if I had just finished or was just beginning the 16th rep. I began the last round by completing 4 unbroken reps and then singles. There were times when just getting the bar off of the rack was a challenge.

Whilst not overly challenging, completing pull-ups after pressing is never easy. I began all rounds by completing 5 or more unbroken reps and finished all round with singles. I made sure that I didn’t kip.

A few things to note:

  • I used athletic tape to mark placement of clips. This didn’t work out very well, as one of the pieces marking position of clips for back squats fell off and I ended up raising clips for bench press. It was a valiant attempt.
  • I racked the bar after the round of 30 back squats but dropped the bar off of my back for remaining rounds.
  • I deadlifted the bar and then placed on clips before bench pressing.
  • I removed the clips (in case I had to bail) before bench pressing.
  • I moved the bench forward, i.e., I didn’t push forward and place under pull-up rig after bench pressing.
  • I easily powered cleaned 145# bar and re-racked, ensuring that I placed clips on the bar for back squats.

Coach Nick was keeping a watchful eye on my performance. I noticed him glancing at the iPad timer and I commented, “Are you watching the clock to see if I’m beating your time?” He smiled and said, “You knew what my time was.” I repositioned the iPad so that he couldn’t see. Ha! It’s all in good fun. I did reposition after last round of bench presses so that I could see time after very last pull-up.

Time = 27:17

Muscle fatigue is what made this workout so challenging. I was pleased that I didn’t have any failed reps of bench presses, although there were a few reps that I really had to struggle to lock out my arms.


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