Tuesday, June 30, 2009

Cfsb Deads and a mini chunder . . .

Tuesday, or Deadsday

3x3 220-240-260(pr)

A repeat of last week's fiasco but this time I got pissed off and the deads went up.

then 15-12-9 @ 180 (pr)

Then something Kempie dreamed up . . .

400 meter run
15 swings 35lb plate
15 45lb thrusters
15 jumping pullups.


I saw that JTM did this and I thought I'd have a go.

Holy crap Kempie! I love ya mate, but good lord. Maybe it was the deads beforehand, but my legs were giving out, those stupid 45lb thrusters were hurting. 45lb!!! AGGGGGh.

My RUN was 2:31. Yeah. Now I know my neighborhood 400 meters isn't perfect, but it don't take me 2:31.

So it worked out: 2:31/1:47/2:08/2:25

Monday, June 29, 2009

Squats and other fun stuff

heavy squats



then 10 minutes and some stalling later . . .

15 minutes of


thruster/hpc/sdhp @ 85

6 rounds and two thrusters . . . but . .

4 rounds, the end of my bar nearly came off. So I stopped the clock, quick as I could screw the end back on and start the clock over with 4:30 left on it.

I should drop back to 65 if I do this again to get some real met con. It was hard, but more grip limited and muscular failure limited.

Oh, and I still hate SHDP with a passion . . . but they're a goat . . .

Saturday, June 27, 2009

Well . . . that was weird . . .

I was slooooooow as molasses today . . . . and that's in summer . . .

It's not that bad out either, only 86 so far.

But still

Since I was in the mood for some stupidsicle, I went with the mainpage frozen delight:

[quote author="crossfitter" date="1246098088"]Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter


two words: chalk chalk

[quote author="crossfitter" date="1246098088"]
Go heavy, run fast. Post time to completion and loads to comments.

Ooooh, so that's where I went wrong.

24:59 . . . Catnog . . . 7 minutes for your second round? I am not worthy . . .

In hindsight I might have gone a little heavier on push press. Once I learned to catch and balance it with the free hand it went fast.

The deads, I didn't do suitcase style since it wasn't specified. I simply grabbed the bar in the middle and went for it. It tips. If you go fast, you can clang one end down, bouncing it up destroying your rhythm, so I went for a touch-pause at the bottom to get the bar settled.

Probably should have gone heavier if i was doing this two handed I wouldn't have thought twice about 135, but maybe yesterday's front squat/high rep dead left a mark. It sure seemed worse on my arse . . . maybe it was the stabilizing, I dunno. At that weight (95) I probably should have done suitcase deads, since that would have really worked the sides. I may go and do some here in a minute as kind of a cool down.

It was the runs that were the time suck, evidently. I shoulda JDG'd the splits so I'd know, but really, the rest of it was pretty much unbroken but for tipping barbells . .

Friday, June 26, 2009

shoulder press/front squat/high rep heavy squat

Doubled up the CFSB restart (Hobo in a Globo, part of a series)

Full crossfit w/u x 3

Shoulder press

3x3 75/95/115(1, fail)

Then 70lbs x 15 for a test run

Then front squats


135/150/170(4 f)

Couldn't get that last one out of the hole so set it down on the rack. Big dude (short rom . . . ) says "you okay!?" I said "yeah, and you don't know where the edge is until you go over it".

Then high rep back squats 12x160.

Mostly happy with those. Form wasn't consistent. But did 2 more than I originally set out to do.

Wednesday, June 24, 2009

Just a WOD

Thrusters/Double unders

Wanted to do the thruster double under wod, but wanted to make it heavier and sharper, and my bar and smallest bumpers go to 85 so I thought I'd bump it up a bit more to 95.

Then I figured because I was going heavier, fewer rounds were in order.



15 thrusters @ 95
21 tuck jumps (the sub for double unders)


That means I should have 1) either done more rounds or 2) more reps. That was pretty quick. If evil.

A good one for this would have been 15 thrusters and 10 box jumps . . . . just enough box jumps that stopping is stupid, enough to get pretty winded. Or 21 thrusters 15 box jumps . . . hmmmmm.

I think I've got something of a Fran possibly. I got the 45 thrusters now if I can get my pullups to be anything more than abysmal . . .

Tuesday, June 23, 2009

Deads n half angie


Failed the deads


12-9-6 @180 went just fine

Just wouldn't go Maybe I was tired I just couldn't get my head into it. Like the second rep was just tooooo much.

Then at 24 hour fitness

half backasswards Angie

50 squats
50 situps
50 pushups
50 pullups


Monday, June 22, 2009

Okay try and reset the CFSB


Breakfast was black coffee and Squats



I think I went crosseyed getting those last couple of reps . . .


Norcal qualifier? Stole it from JTM if not . . .

500 meter row (subbed a 400 meter run)
30 burpees (subbed my sucky version o' same)
155lbs 10x anyway overhead (subbed 135)


Overhead went:

PP, PJ drop
pj, sj, sj drop
sj, sj, drop
sj, sj, sj done

Tried to keep on my toes/balls of my feet the whole run. that starts to suck the life out of your hamstrings . . burpees weren't bad, 20 and 10

But the anyway overhead? Wow . . that lifting it back down? Holy shmabokies. That saps the life right out of you. Only had, I think two crap reps I couldn't count. I was hoping to get more push presses out of it, but hahahahahaha welcome to fantasy island.

Not a puker, or metabolically devastating, but I imagine I'll sleep pretty good and I know theres a quantatative difference between the 400 meter run and a 500 meter death row . . .
Wonder how this will work

Sunday, June 21, 2009


It's a cool wod. Very cool. Lotsa hip shoulder glutes type stuff. Pushing and pulling. Nice overall wod.

25 pullups
50 dl @ 135
50 pushups
50 box jumps (24")
50 floor wipers @ 135lbs
50 clean and press 16kg.
25 pullups


I can make up some time in this. A few notes: I hate when new guys try and correct my form.

I KNOW i've been taught two methods for kettlebell cleans: the swing method, and the straight up from the floor method, more like a db clean. On a 16kg I prefer the second because it seems to flap around less. So some new guy tries to tell me to swing it . . . uh . . . no. Come talk to me when you can kip your pullups . . .

And I got to enter the wod in my NEW CROSSFIT JOURNAL!!! Courtesy of the girl.

Sunday, June 14, 2009

Rest day-Back Rehab

The back is feeling a LOT better . . . which means I need to be careful that I don't come back too soon and tweak it again . . .

Never fails some little injury calms down and then I get rambunctious and it gets hurt again.

So I'll do some more on my pullup ladder and some mu practice . .

Since I owe a wod to some guys and my MUs STINK like yesterday's garbage . . .

Thursday, June 11, 2009

Man makers . . . and pain

Crossfit Strong:

500 meter row
500 meter row
500 meter row

of Renegade Man Makers @ 20lbs
1.5 pood kb swings overhead
two armed dumbbell swings

23:40 . . . I think. Not more anyway . . .

Kinda hard . . . But if I didn't stare at the stupid barbells I think there's some time to make up.

The crappy part though is that in the 12 round, somewhere around the 8th kb swing, I tweaked my back. Hadn't EVER done that in cfit, don't know why but it feels like I went soft at some point and arched. Like an idiot or a dain brammaged cfitter, I kept going just remembering a tight core etc. No further issues, but it's certainly not right. Can walk bend over, but I can see that putting weight on it in certain circumstances would be . . . unadvised . . . it doesn't feel bad but we'll see.

Wednesday, June 10, 2009

cfsb Deads

Wednesday: National Deadlift Day . . .

Started deadlift warm up . . . . then sat in the bathroom while the tornado sirens went off . . . (uh, why is "went off" mean "go on" anyway . . . )

Went back in and finished after we all climbed out of the tub . . .

This morning I got up early hoping to get two wods in, an am heavy and a pm fast, but had an epic fail this am on my 175lb warm up set . . . my back was too sore.

But for some reason, it warmed up fine by the end of the day.




Then 9-6-3 @ 180

Every week, I think, sheebus, this is heavy. Keeps going up. Back position SEEMED better than last week. Am going to vid to double check next week.

Tuesday, June 9, 2009

Squats, Deadlifts tomorrow . . .




Funny, but I remembered my goal for 2008 was 1x200. I ended 2008 at 1x215. One rep max is now 225, but I'm doing 5x205. So I wonder where the top end is now. I think I can get one more week out of this, 5x210. My 3 rep max is 3x215, so maybe I get that far and start the 3's again. This week was hard, but not harder than last week. I'll see how it goes. Back feels really good so deads should be good tomorrow morning . . .

Wednesday, June 3, 2009


Wednesday Deadlift Day


210/230/250 (pr)

10 reps @ 180

The cashed out with some static ring holds, 1 minute practicing something I learned from one of the gymnast forums, arms slightly to the side, elbows to the back.

And some muscle up transition work.

Monday, June 1, 2009

cfsb r4 squats

Monday Squat Day




10>1 Pullups and burpees


On a plus note, I finally figured out how to do the sprawl burpees, on the lawn, by kicking out and catching yourself on the ground and then pushing and springing up.

Now, don't tell Jeff Martin, but I still know how to do a regular four count burpee, but the sprawl one is fast . . . .