Cupcakes and Sunburn

I've been a little busy over the better part of the last year with a bunch of stuff.  Maybe I'll discuss some of that soon.  Hoping to keep up with the blog a little better in the future.  Now that the CFG open is over CFWC is back to doing what we do best, which is getting peeps Godawful strong and fit, so I should have a bit more time and some good stuff to report.  More later.
Cheers,
J

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

5/3/11
Bench press 175#x5-195x3-220x3
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CFWC Skunkworks WOD
5 Rounds for time:
5 Split snatches 115#
2 Rounds of  "Cindy"
  5 Pullups
  10 Pushups
  15 Squats
-11:49
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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
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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