5/23/11

To the outside, the dead leaves blow as alive
Before they died, they had trees to hang their hopes

Klibbiness

The CrossFit Sectional Open is finally over.  Thankfully.  Some of what I've been up to lately:
5/2/11
Back squat 230#x5-260x3-290x5
----------

Complete as many rounds as possible in 12 minutes:
7 Power cleans 135#
7 Burpees
Run 200m
-6 rounds+8
----------
40 Strict knees-to-elbows

5/3/11
Bench press 175#x5-195x3-220x3
----------
CFWC Skunkworks WOD
5 Rounds for time:
5 Split snatches 115#
2 Rounds of  "Cindy"
  5 Pullups
  10 Pushups
  15 Squats
-11:49
----------
5 Rounds for time:
Hypoxic kettlebell swing ladder 1-5
5 Burpees
-5:01
This was a special kind of hell

5/5/11
Deadlift 275#x5-315x3-350x5
----------
21-15-9 for time:
Sumo DL highpull 95#
Toes-to-bar
-4:37
Not my best effort

4/13/11 SCREAM!!!

             

Overhead squat -find 1RM max
Complete as many rounds as possible in 15 minutes:
10 Kettlebell snatches 55#
Run 200m

Best workout I've had in weeks, including the gosh darned Sectional WODs.  Hit a 10# PR in the OHS at 225# (niiiice since I can't even remember the last time I OHS'd more than 95#), and 11 rounds+6 snatches in the WOD, which was terrible.  Felt like I was running nonstop, which isn't a tremendous amount of fun for this guy.  Hopefully this will kickstart my motivation, which is lacking lately.
I'm completely obsessed with this song lately.  Enjoy.
J

Feedback

Haven't blogged in a good while.  Mostly because training has been crap for the most part.  I've had a few projects going on that demanded a lot of time and energy.  Mostly, that stuff has been sewn up thankfully.  Also, I'm just about Opened out (the CFG Sectional Open).  At first I was pleased with the format, believing the WODs could be treated as any other training day.  As it turns out, the format keeps you in competition mode non-stop, affecting nearly all aspects of your life.  And I'm ready to be done with it.  On a positive note, the Wendler 5-3-1 project has progressed nicely and on schedule.  We'll be implementing it at CFWC in a few weeks.  More later
J

4/2/11 Just Call Me VS

Sectional Open WOD 2
Complete as many reps/rounds as possible in 15 minutes:
9 Deadlifts 155#
12 Pushups (hands release)
15 Box jumps 24"

I ate like a jackass the night before this.  And I suck at pushups.  And I hate AMRAPs.  Basically just un-thrilled to do this WOD.  Ended up with 10 rounds+9 DLs+11 pushups.  Not really happy with this but not disappointed enough to do it over.  Pushups were by far the limiting factor.  I think this was a bad choice for the simple reason that pushups and box jumps aren't easy to judge.  The format demanded no worming in the pushups and hips and knees must open completely on or above the box on box jumps.  I believe this leaves a bit too much grey area.  By no means did I turn in a good score, that's my own dumbass fault, and I'm usually one to give the benefit of the doubt, particularly to other CrossFitters.  But with scores of nearly 17 rounds...some shitty reps had to be counted.  We'll take comfort in knowing we did our best to hold our athletes to the strictest of standards.  If our judges had a doubt, the rep was disallowed.  Here's hoping for a more easily judgeable standard for next week.
J

Update- Zapzinged!!!

Zap's hot, right?

3/25/11
5-10-15-10-5 for time:
Handstand pushup
Pistol
-5:46.  Did this with the 5:15 class and a number of peeps gave me a good run for my money.  All the pistol and HSPU work is paying off in the gym.

3/26/11
Saturday team WOD with Tammy, one of our members and a firebreather in the making.
For time:
125 Squats
100 Pushups
75 Push jerks 135/85#
50 Situps
75 Pullups
100 Sumo DL highpulls 53/35#
125 Box jumps 20"
Our time was 18ish.  The really cool part is that we were well behind going into the pullups, but we rocked those and finished with a lead that we were able to protect down the stretch.

3/27/11
Re-did the sectional Open WOD today.
Complete as many reps and rounds as possible in 10 minutes:
30 Doubleunders
15 Power snatches 75#
Ahhhhh sweet redemption.  Got the 1 rep I needed for 7 rounds and then some.  7 rounds plus 10 DUs.  This effort moved me up about 350 places.

3/29/11
Back squat 195#x5, 225x5, 255x7
Bench press 145x5, 170x5, 190x7
Ring dip 2x10
Ring pullup 2x10
Glute-ham raise 2x8
GHD situp 2x20
Decided to give Wendler 5-3-1 another go.  The 1st week feels like a warm-up.

3/31/11
Press 100#x5, 115x5, 130x6
Deadlift 235x5, 270x5, 305x8
Dumbell press 35x10, 45x10, 60x10
Ring row 3x12
Glute-ham raise 2x10
More Wendler.  Blah, blah...I cap the 3rd sets at 8 'cuz what's the point beyond that?

J

Update- Like I Could Crawl out of my Skin

Snakes are ewwwwww

3/21/11
Back squat 3-5-7

5 Rounds for time:
25' Handstand walk
5 Burpees

Not a great day.  Weights are starting to get really heavy in the 3-5-7.  To the point where I don't really trust myself to squat at home with my iron plates.  Only managed 1 rep with 310#, 280x5, and 250x7.  The metcon was fun.  I did it on the sidewalk in front of my house with my 5 and 7-year olds cheering me on. 

3/22/11
DE bench press 8x3 on the minute, 50% of 1RM
Ring dip 2x10
Handstand pushup 5x5

Weight for the BP was 125#.  I experimented with a few different methods of adding band weight, which was new and cool.  May switch to a Westside style strength phase since I'm getting so beat down under heavy barbells lately.  Elbows were screaming after yesterday's handwalking.

3/23/11
Front squat 3-3-3

5 Rounds for time:
7 Dumbell thrusters 45#
7 C2B pullups
7 Burpees

GHD situps 4x10

Finally a lift goes my way.  Hit 255# in the FS, a 10# PR for a 3RM front squat.  Then cut the weight to 230# and strained a muscle in my upper back.  Fuckin' awesome.  Metcon went well thankfully.  5:56.  All sets unbroken. This was Rick's (trainer at CFWC) birthday WOD.  35 today.  Obviously.  Happy Birthday man!  Hope you had a good one
J

Chill Pill?



Totally Paleo

3/16/11
Bench press 3-5-7

Complete as many rounds/reps as possible in 5 minutes:
30 Doubleunders
15 Power snatches 75#

Bench press sucked.  Unlike the press on Monday, which stalled in the round of 3, the bench stalled in the round of 7.  And the 3s and 5s were no picnic either.  Weights went 227.5x3, 207.5x5 and 187.5x6.  Not sure what the issue is.  Maybe I need to put ring dips back into my weekly routine.  Grrrrrrrrrrrrrr...   Decided to do try a half version of the CFG open WOD to get a feel for it before I did it for reals on Saturday.  Managed 3 rounds, 30 DUs and 12 power snatches at about 90% effort.  Still hurt like all hell.

3/19/11
Complete as many rounds/reps as possible in 10 minutes:
30 Doubleunders
15 Power snatches 75#

6 rounds, plus 30 DUs, and 14 snatches.  1 rep short of my goal of 7 rounds.  Gotta be fuckin' kiddin' me.  They've extended the deadline another week, so of course I'll have to have another go at it.  Which thrills me to death.  I'm currently ranked 693rd.  One more stinkin' rep would move me up 100 places to 593.  I am NOT kidding.
J

3/15/11 Naughty Bunny

Every minute on the minute for 6 minutes:
2 Power cleans+1 jerk 185#

5 Rounds (not for time):
10 Unbroken handstand pushups
10 Ab-wheel rollouts

The power clean/jerk workout was fun, and a lot tougher than I anticipated.  Typically I'm challenged more in the clean than the jerk.  If I can get it to my shoulders then it's going overhead.  Not a one of these jerks felt great.  It's amazing how fast the technique goes away if you're not practicing them often.  After the cleans and jerks I wasn't feeling up to a timed WOD, so I threw the little HSPU/ab-wheel dilly in to get some practice in a few movements that I hate.  All HSPUs unbroken, all rollouts sucked.  Rested about 3 minutes between rounds.
J

3/14/11 Hope Springs Zoftagular



Maybe spring's coming after all

Back squat 3-5-7
Press 3-5-7

After a weekend that included CFNA's Green Beer and Burpees WOD in downtown Naperville, this old carcass was feeling pretty sore, legs particularly.  The WOD included 100 rep sets of air squats, lunges, pushups and ummmm...burpees.  Did the squats in one shot and nearly did the same in burpees.  Nothing like an extraordinarily whiny person right next to you to keep you moving.  Anyway, with all the lactic yuck in my legs I didn't hold out a lot of hope that the squat numbers would show up the way I hoped.  Took a very long warmup and a bit of rolling out, and they were really tough, but I'll be damned if I didn't hit the numbers anyway.  305x3, 275x5, and 245x7.  The press was another story unfortunately.  Triceps and shoulders just didn't have any pop after 100 pushups (which are a weakness that demand attention).  Only managed 2 reps with 157.5.  I did manage to salvage the session with very tough sets of 145x5 and 130x7.  I took the miss at 157.5 as a message from the gods to lay low for the rest of the day. 
Power cleans tomorrow
J

3/11/11 I Like You in Blue



The weather for GB&B will almost
certainly look like this
from crossfit.com

5 Rounds for time:
7 Push jerks 135#
20 Air squats

Nice little WOD.  Light enough that you probably won't put the bar down, but heavy enough after a few rounds that you really want to.  After round 3 the squats really take their toll on your ability to continually jump the weight overhead, and completing the squats becomes an exercise in fortitude.  Good, good fun.  Put up a 3:45.  Haas, he of the Herculean strength, came along an hour later and posted 3:34.  And now I of course hate him.
Green Beer and Burpees tomorrow.
J

3/10/11 Of Course I Kept the Video

Not me. But I sure wish I was there
From crossfit.com

Front squat 3-5-7
Bench press 3-5-7
Deadlift 3-5-7

Complete as many rounds as possible in 5:00:
Row 10 cals
3 Muscleups
9 GHD situps

Good day of heavy (relatively speaking) lifting with a spicy little nugget to top it off.  Lifts went like this: FS 250x3, 225x5, 200x7.  BP 225x3, 205x5, 185x7.  DL 350x3, 315x5, 280x7.  The front squats and DLs felt very light, which is encouraging.  I redid the same numbers as last week in the bench because they were such a struggle and I just wasn't happy with them.  They were stil tough, but better.  Probably have to start microloading the press and the BP next week.  The short little metcon at the end was much harder than I expected.  I totally underestimated the effect the heavy lifting would have on the muscleups.  They were a struggle from the 2nd round on, which in numbers this low, they should not be for me.  Managed 3 tough rounds and a little change.
J

3/8/11 Swedish Dark Chocolate

Power clean 8x2 on the minute
1000m Row for time
1 Hour of swim drills

Power cleans weren't too tough at 175#.  Had Haas take a good look at my form and he made a few adjustments to the scoop, which helped quite a bit.  There weren't a lot of fast times on our board in the 1000m row, probably because the majority of our athletes chose to complete the other component of the WOD ("Annie") before the row.  I'd never rowed 1000m for time before, but I know that the last 2 times I did "Jackie" I rowed around 3:18, so I had high hopes for a fast time.  I managed a lackluster 3:13, then laid on the floor for 10 minutes while my throat felt like it was bleeding.  Not sure if the power cleans took their toll, my effort just wasn't there, or if I simply have an unrealistic expectation, but I thought 3:05-3:10 was doable.  In my heart I don't believe the effort was lacking.  I held a 1:35 pace until the final 200m, then gave it all I had left in the tank, for what it's worth.  Afterward, it was straight into the pool to help a member of ours who's training for an Ironman with his swim technique.  Interestingly enough, I kept coming back to CrossFit cues to get my point across when there was a language barrier (in regards to swimming, he's as American as they come), and he made phenomonal progress in just an hour.
Good stuff
J

3/7/11 Flash-y Skivvies

Back squat 3-5-7
Press 3-5-7

Ring handstand pushup ladder
1-2-3-4-5-6-7-8 for time
(Must come off the rings after each unbroken set)

Pretty good day.  Hit 300x3 in the squat, which I don't remember ever doing, at least not as easily as today.  Also 270x5 and 240x7.  The press also went pretty OK at 155x3, 140x5, and 125x7.  Probably have to microload this next week.  The ring HSPU ladder was a bear.  I originally was planning on working up to 10, but it wasn't happening.  In fact, the 8s were a real struggle, and that was with a lot of rest between efforts.  Time was 6:33.  As hard as it was, I'm encouraged at the way this movement is progressing.
J

3/4/11 One Day Bed

5 Rounds for time:
Handstand walk 20 yards
45# Walking lunge 20 yards

GHD situp 3x20
Back extension 3x15

Well it was a grey, rainy day but unseasonably warm.  Try 70 degrees warm.  Had to get outside and work out, so I measured out a 10 yard course on the front sidewalk, pulled out an empty olympic bar, and gave this little dilly a shot.  I won't lie, I am far from perfect at handwalking.  In fact, I can't even remember the last time I practiced it, so the 1st round took a little while.  But as the WOD wore on, I seemed to hit my stride, and it became a lot of fun.  I got some interesting looks, reaffirming my position as "Crazy Workout Guy", which has become a point of pride.  Interesting to note: you'd think that spending as much time as I did either upside down or resting, that the quads and hips would be fully recovered and ready for the lunges.  Not the case.  Stabilizing in the handstand position took so much out of those muscle groups that the lunges were a hot, burning jar of suck, that only redempt themselves by NOT further smoking my upper body.  Overall. this WOD was far more taxing on every level than I thought it would be.  I love it when it that happens:)
J

3/3/11 I Smell Happy

Front squat 3-5-7
Bench press 3-5-7
Power clean 6x3 on the minute
Glute-ham raise 4x8

Phenomenal day!!!  Woke up feeling great, fully recovered from my short-lived illness, and looking forward to getting back in the Clubhouse.  To top it off, the gorgeous morning weather made me think spring may come along after all.  Front squats felt light (245-220-195).  Bench press could've been a little better, but I got the reps in, if a bit of a struggle (225-205-185).  Kept the PCs light and fast at 165#.  GHRs sucked, but they always suck.
More tomorrow
J

3/2/11 Koptobblerific

                             
Came down with some kind of bug on Tuesday.  Congested, achy, run down...basically shitty.  Decided to lay low, rest up, and wait til Thursday before I hit it again.  Slept over 11 hours and feel like a new man this morning.  Looking forward to picking up some heavy stuff. 
In the meantime, check out the above video.  Greatest.  Speech.  Ever.
J

2/28/11 What Do Squirrels Give for Valentine's Day?

AM

Forget-me-nuts:)

Back squat 3-5-7
Press 3-5-7

PM
Complete as many rounds as possible in 8 minutes:
4 Handstand pushups
8 American kettlebell swings 70#
12 GHD situps

Was totally dreading squats today.  Went out with a bunch of CFWC friends Saturday night and didn't do much of anything Sunday but lick my wounds.  But I got a good long warmup and and, as usual, it wasn't that bad.  I've got to get rid of this irrational dread of heavy squats.  Hit 295-265-235, then 150-135 and 120 in the press.  After the squats the presses were a skip down the prairie path.
Hit the metcon in the evening.  Managed 8 rounds even without really redlining.  This is a 2 round PR from about 13 months ago.  HSPUs finally coming around.
J

2/25/11 Zoftagular!!!



If you find yourself in the Bloomington-Normal area, hit
this place up. Excellent grub. And it happens to be owned
by my baby brother :)

10 Rounds for time:
5 Hang squat cleans -50# dumbells
5 Burpees

I had originally intended to use 45# dumbells, but nearly all of the rx'd men's times had 50# next to their names, so 50s it had to be.  The best time on the board was 7:39, which was a bit longer than the 5-6 minutes I'd had in mind when I programmed the WOD.  I tried to keep a steady, moderate pace (which is a new approach for me) and never really slowed down.  This was rough on the legs and lungs, but the rep scheme was such that it wasn't impossible to push through.  I pushed hard on the last two sets of burpees and finished in 6:12.  Good WOD.  Really tough.  I laid on the floor for a good while letting my throat bleed before peeling my ass of the mat.  Darnedest thing, on the drive home (roughly 30 minutes post-WOD) I experienced a profound sense of euphoria, for a good 15 minutes.  Runner's high?  I dunno.  Gonna have to research it.  Weird.

J

2/24/11 It's a Pillket

AM
Front squat 3-5-7
Bench press 3-5-7

PM
Deadlift 3-5-7
GHD situps 3x20

Continued the 3-5-7 experiment.  I have to say it is challenging, to say the least, and that I like it.  I can see numerous benefits to the protocol and I'll elaborate on that later.  Basically I'm using a weight close (95ish%) to a 3RM for the 3, 90% of that for 5, and 80% for 7.  For almost all of the movements, these percentages are working out just right.  I'll add the usual 5-10# per week and see where I end up in a few weeks.  Front squat went 240-215-190, bench press 220-200-180, and DL 345-310-275.  Went lighter on the DL due to the re-grip/no-bounce style I've favored as of late.
Nasty metcon tomorrow
J

Tsaheylu

Just the highlights, for what it's worth:
2/15/11
21-15-9 for time:
Ring dip
Deadlift 135#
-1:56
Could've gone a little heavier.  Ha!

2/17/11
Hang power clean 5-5-5-5-5
Close-grip bench press 5-4-3-2-1
Kettlebell swing 5x15
Ring pushup 5x max reps
95, 135, 155, 170, 185# in the HPC.  155x5, 165x4, 175x3, 195x2, 205x1 in the bench.  70# unbroken KBS, all 5 sets.  Ring pushups (1st time with these) went 21, 20, 19, 17, 17.

2/19/11
Every minute for 100 minutes:
1 Burpee-pullup
1 Handstand pushup
We may or may not have consumed a shot of beer every minute as well.

2/22/11
Back squat 3-5-7
Standing press 3-5-7
GHD situp 3x15
Trying out a new rep scheme I stole from Jeff Martin of CrossFit Brand X.  The man knows a lot about getting people strong.  And it was NOT easy.  A real mental grind.  So, I'll definitely be using this in the future.  Hit 290x3, 275x5, and 260x7 in the back squat and 145x3, 130x5, and 115x7 in the press.  The 7s were just a pukefest.  I wanted out from underneath that bar soooooo bad.  I think the percentages I used for the 5s and 7s in the squat were a bit ambitious, while the ones I used for the press were just right.  I'll tweak this a bit next week.
Metcon at the Clubhouse later
J

Update- I Like Your Shoes

2/7/11
Back squat 5-5-5
Press 5-5-5
Worked up to 285# in the squat and 142.5# in the press.  Finally at pre-comp number in the squat and beyond in the press (140# pre-comp)

2/8/11
Power clean 3-3-3
210#.  No big whoop

2/10/11
Front squat 5-5-5
Bench press 5-5-5
Deadlift 1x5
235#, 215# and 335# respectively.  Again, back to pre-comp numbers or beyond (DL).  Regripped each DL on the ground to eliminate bounce.

2/11/11
"Mary"
Complete as many rounds as possible in 20 minutes:
5 Handstand pushups
10 Pistols (5/leg)
15 Pullups
Completed 12 rounds+5 HSPUs and 1 pistol.  Previous PR was 11 rounds even.  Felt like I was doing pullups for the entire 20 minutes.  Broken down it amounts to 65 HSPUs (all unbroken), 121 pistols, and 180 pullups (unbroken for at least 7 rounds).  Days later (and more than 1 ice bath) and I'm still pretty sore, particularly in the lats, biceps and forearms.  Also tore my right hand slightly, which cost me time and my goal of 13 rounds.  Overall a pretty good effort.

More later
J

2/4/11 My Nuts Are Yours

"7 Year B!tch"
7 Rounds for time:
7 Sumo deadlift highpulls 135#
7 Box jumps 30"

My 3rd go around with what has become a CFWC classic, the "7 Year B!tch".  My best (pathetic) time in this one was 6:32 on 9/18/09.  I'd consistently got my ass handed to me by the bigger, stronger guys in the gym, and there were already a couple of great times on the board (5:57 and 5:52).  Did it on my own, which is never ideal, but my good friend and fellow trainer Haas stuck around to get me through it.  The 1st few rounds went very fast, both done before a mnute had elapsed.  By the 3rd round I was wondering how the heck I was gonna pull 135# to my chin for 7 rounds.  But Haas kept on me, and I kept moving, to finish at 5:47, a huge PR. 
It dawns on me that the importance of having a good coach can not be overstated.  Haas knows me and my limits VERY well, and I trust him implicitly.  When he tells me I have another rep in me I believe that I do, and lo and behold the bar indeed goes up.  When his tone implies that my effort is disappointing, I suck it up and go harder.  This is the stuff of a good coach: not just the wherewithall to spot and communicate good and bad movement, safety and efficiency, but to inspire us to efforts beyond that which may come from within.  If, in the hazy heat of your next WOD, you find yourself willing to bleed rather than catch a glimmer of disappointment in the eyes of your trainer, then consider yourself fortunate.  You have found a coach.
J

Missing Klibbus



Sweet pic right?  I like it. 
From crossfit.com

 1/31/11
Back squat 5-5-5
Press 5-5-5
Worked up to 280# and 140# respectively.

2/2/11
Shoveled snow for 3 1/2 fun filled hours.  Which was awesome.  If you're anywhere near northern Illinois, this was likely your WOD as well.  Had drifts as high as 4 feet in my driveway.  I now have heaps of snow approaching 6 feet high flanking my driveway.  It's like the coolest snow fort ever.

2/3/11
Front squat 5-5-5
Bench press 5-5-5
Deadlift 5-5-5
Glute-ham raise 3x5
GHD situp 3x15
Finally got the training back on track.  Can't quite say the same for the diet piece.  Gonna start back on the Zone tomorrow.  Hit 225#, 210#, and 325# in the lifts.
A classic CFWC heavy metcon tomorrow.  Can't wait.
J

1/28/11 Silver Charm Whirlwind

Update:  So I'm finally feeling recovered from the shenanigans of 1/15.  The body healed up pretty quick, including the shredded hands, but my nervous system took a while longer to freshen up.  For example, even after sleeping 9-10 hours I was waking up like a train wreck, a sure sign of under recovery.  To further complicate things, I pretty much threw caution to the wind and ate whatever the hell I wanted all week.  Finally got back on the wagon Monday, albeit without a tremendous amount of intensity.

Monday 1/24/11
Back squat 5-5-5
Press 5-5-5
Worked up to 275# in the squat and 137.5# in the press.  Happily, these are close to my numbers pre-comp.

Wednesday 1/26/11
Handstand pushup 3x max reps
3 Rounds for time:
10 Deadlifts 275#
50 Doubleunders
HSPUs were ughhhhhh.  Nowhere near the numbers I'm usually capable of. Effects of heavy presses on Monday?  Metcon wasn't too bad til final round, then the wheels came off the cart.  Finished in 4:16.

Thursday 1/27/11
Bench press 5-5-5
Complete as many rounds as possible in 7 minutes:
10 American kettlebell swings 53#
10 Kness-to-elbows
-rest 3:00-
Complete as many rounds as possible in 5 minutes:
10 Hang power cleans 135#
10 Pushups (hands release)
Hit 205# in the BP, again, not far off of pre-comp numbers.  1st WOD got 7 rounds plus 8 KBSs.  Total grip smasher.  2nd Wod got 4 rounds plus 4 HPCs.  Probably could have stood to go a bit lighter considering how fried my grip was.

Last week I got some serious soft-tissue work done by Tina, one of our members who is an RN, licensed massage therapist, KStarr mobility certified, and CF level 1 certified.  So...highly qualified to meet the massage needs of CrossFitters.  If you're in the area and happen to need some work on a wonky hip, hammy or shoulder, then she's just what the doctor ordered.  Contact her at (630)709-6617 for an appointment, or check out her website findingyourpotentialsportsmassage.com.  "You're gonna want to breathe through this."
Not sure what today will have in store training-wise.  Next week I'll adhere to a more ridgid schedule, with a bit more of a conditioning focus.  Kicking around the idea of going back to OPT.  We'll see...
All the best
J

More 01/15 Pics

01/15/11 Kanoodlin'

Event 1
Complete as many rounds/reps as possible in 6 minutes:
8 Deadlifts 185#
8 Over-the-box jumps 24"
-rest exactly 1:00-
Event 2
Complete as many thrusters 135# as possible in 2:00

Event 3
10-9-8-7-6-5-4-3-2-1 for time:
Overhead squat 95# (from floor)
Lateral burpee (over barbell, hands release from floor at bottom)

Event 4
3 Rounds for time:
20 Back squats 115# (from floor)
20 Toes-to-bar
20 Doubleunders

Event 5- the Final
For time:
Row 50 calories
30 Clean & jerks 155#
Row 40 calories
40 Pullups
Row 30 calories
50 American kettlebell swings 53#

Competed this past Saturday in the Great Lakes CrossFit Challenge, hosted by CrossFit Indy North.  It would take me forever to get into it in full detail.  I will however say that despite a disasterous 1st event, and some trying circumstances (see top pic), I managed to improve my standing with every event, going from 28th to 20th to 16th to 14th to 13th, and after the final, 12th.  I did not perform my best, and that's disappointing.  But I learned a few things about my game, both good and bad.  I reconnected with a few friends I've made along the way (two of which beat me, incidently, congrats Matt and Chad, 6th and 9th respectively), and the TON of well-wishing and congratulatory texts and comments on the CFWC site were nothing short of inspiring.  Also, fellow CFWC trainer Tim turned in the performance of his life, qualifying for finals and ultimately finishing 16th.  Couldn't wash the smile off his face with Ajax, and I couldn't be more proud.  CF Indy North hosted a great event, somehow keeping the whole thing on schedule, which is amazing to me.  No t-shirt though.  I gotta call shenanigans on that.
Resting until I don't feel like I've been beaten with a bat.  More pics later
J

01/11/11 Soul Tingling

10 Rounds for time:
10 Deadlifts
10 Pushups (hands release from floor)

Last full-tilt boogie WOD before the comp this Saturday.  Did this one about 18 months ago with regular pushups in 6:28.  Had the first 5 rounds done today in 2:30, and it went downhill from there.  Pushups were a bitch and lungs felt like they might explode.  And wouldn't you know it?  6:28 again.  A lot of good performances on the board on this one.
Try and find out where my overhead squat is tomorrow
J

01/07/11 Oompa Loompa Doopity Doo

Power clean 3-3-3

For time:
10 Thrusters 135#/ 50 Doubleunders
8 Thrusters/ 40 Doubleunders
6 Thrusters/ 30 Doubleunders
4 Thrusters/ 20 Doubleunders
2 Thrusters/ 10 Doubleunders

Worked with Timmy in the power clean, my 1st time on this movement in a few weeks.  Weights were 135-185-205#, and after the rest on Thursday, they went up fast and smooth.  The WOD went pretty well also.  Thrusters were unbroken, if you consider not dropping the bar mid-set unbroken.  I rested the bar in the rack position for a breath or two several times.  I actually tried to pace the doubleunders somewhat to try not to burn my shoulders out completely.  Even a slow doubleunder is fast :-).  In the end the clock read 5:00, a PR of 1:28 (from 9/18/09).
Team WOD tomorrow.
J

01/05/11 Manscaping Mishap

Standing press 5-5-5

Complete as many front squats (185#) as possible in 3 minutes
-move immediately to the pullup bar-
Complete as many pullups as possible in 3 minutes
*score by total reps

Hit 95-115-140# in the press. Not too bad.  Metcon was another miserable story.  Managed a painful and slow 25 reps in the front squat, and 77 pullups for a 102 total score.  Would like to try this again coming off a rest day.  I think 30-35 FSs and 85 PUs for a score of 125-130 is very doable.
Definitely, DEFINITELY resting tomorrow.  Maybe an ice bath too.
J

1/04/11 Armorless

Complete as many rounds as possible in 6 minutes:
3 Squat cleans 135#
6 Handstand pushups
-rest 4 minutes-
Complete as many rounds a possible in 6 minutes:
3 Deadlifts 225#
6 Lateral burpees (over the DL bar, hands release from floor at bottom)

Tabata row, 8 intervals, for total meters

Good amount of work today.  This WOD was in honor of our newest trainer Tim's birthday, and believe it or not included barbell curls 3x8 in the buy-in (and yes, I did them, 75-85-85#).  Squat cleans were unbroken throughout.  Probably should've upped the weight a bit.  HSPUs got tough by the end.  6 rounds plus 3 SCs and 1 HSPU.  The 2nd part was very taxing after gassing out on the 1st.  Even the DLs, light as they were, started to feel heavy.  Funny how heavy things feel when you can't breathe.  The burpees were just miserable, of course.  8 rounds plus 3 DLs and 1 burpee.  Afterward, with a good amount of nervousness, I decided to get my CFE on with Tabata rowing.  Wasn't too bad.  I managed to keep my post-WOD shake where it's supposed to be and the final tally was 857m, a PR of 7m.
Probably keep it light tomorrow.  A heavy set in the press and some other hijinks.
J

01/03/11 ...Take My Breath Away...

So the holidays finally derailed training a little bit last week.  Took the 29th and 30th off and had a fairly lackluster effort on the 31st.  However, I managed to exercise a bit of self-restraint on New Years Eve and had a great partner WOD on New Year's Day morning with Chris, a member of CFWC who's training for an Ironman.  Also, fellow trainers CK and Tim registered me for the 1st annual Great Lakes CrossFit Challenge, a five event, one day competition held on the 15th in Indianapolis.  So, for the next few weeks I'll shift my focus towards conditioning and skills development, as well as reigning in the profound dietary jackassery that's been going on.  Was ready for a break from the strength focus anyway.  Today's good times:


Back squat 5-5-5 

Why is this CF Virginia Beach trainer nearly naked with the doors open 
to a snowy parking lot?  'Cuz winter can suck it, that's why


15-12-9-6-3 for time:
Sumo DL high pull 95#
Push press 95#

Ab-wheel rollouts 5x5

Hit 225#, 255# and 285# in the squat, which wasn't too bad.  I wanted to hit the metcon with all I had to get a guage on where my conditioning was at.  The best time on the board was 4:00, which was about were I thought it would be.  I worked through it unbroken and finished in 2:46.  Thanks to Jake and RC for sticking around to help a brother out and keep me honest.  More and more I'm inclined to believe that conditioning is mostly a function of strength and grit.  Pure conditioning, as it applies to CrossFit and the oxidative pathway is a myth, and these WODs are more an expression of strength and skill and an athlete's ability to willingly and repeatedly go to very dark places, than any profound physical adaption.  A decidedly masochistic pursuit to be sure, but also one that yields tremendous dividends.
The tentative schedule for tomorrow is to hit the CFWC WOD in the AM and CFE in the evening.  We'll see how it goes.
J