July 24, 2014

WOD # N.002: Power Cleans, Mountain Climbers, Hollow Rocks

WOD at Crossfit Antipolis, South of France

5 RFT:

10 hang power cleans, 35kg (77#)
15 mountain climbers (each leg)
20 hollow rocks

BUY-IN:  4 x 200m run, 10 squats, 10 ATW, 10 sit-ups
Then, max 5-rep back squat
44-88-132-143-154(fail on 5th rep) (20-40-60-65-70kg)

WOD:  12:30
PC unbroken
MC broken 10-10-10
HR broken 5-5-5-5

CASH-OUT:  20 slow, controlled squats against the wall

First time doing hollow rocks and they are not fun.  Had to break them up after the cleans and mountain climbers.  I could do this again with 95# bar, but it’ll be a slog.

July 22, 2014

WOD # N.001: OHS and T2B

OK, first off, let me say that I have been totally slacking off on this blog.  I still have tons to log into my huge spreadsheet, which I will do, and I’ll try to clear the backlog of entries in my logbook.  Suffice to say there have been many, many WODs that I haven’t written down, but they only serve to make me fitter.

I was injured from May 2013 to around March 2014, with intermittent spurts of activity (some WODs, some runs varying from 5-17km).  It really knocked the wind out of my sails.  I also turned 40 in September 2013, so that didn’t help, at least, psychologically .(watching the Masters division on the CrossFit Games, especially the 60+, shows you just how strong you can be even in the golden years!)

I had a great visit with a friend in San Francisco, Doug, and as we caught up with our lives, I realized that this is a big part of what I’ve been doing over the past 4 years+ and that I should get back on that horse.  Plus, Doug said that he wanted to check out my blog (perhaps another follower, bringing the total to 3, if you’re still following, Adam and Ben), so I dedicate this post to him and I hope that this is the (re)beginning of more statistical analysis and fun.

Thanks, Doug!

POSTED on CrossFit Brand X

WOD at Crossfit Antipolis, South of France

Couplet for time:

OHS 45# 3-6-9-12-15
T2B 15-12-9-6-3
between each round, run 200m

BUY-IN:  4x 10 ATW, squats, push-ups (broken 5-5) dislocates

WOD: 15:56
OHS:  unbroken until 15 (10-5)
T2B:  9-4-2, 8-4, 6-3, 6, 5 (oops, 2 too many!)

7 6kg medball squat clean
14 6kg medball over-the-shoulder throws (7 each side)
7 sit-ups

4 rounds + 7 SC

Whew!  It has been a week since my last WOD and a long time since posting on Brand X.  I’m starting to post again, to get into the habit.  OHS were good, and I’m really just working on form before I go up.  Flexibility is still an issue but I got a few nice tips from the trainer Thomas at Crossfit Antipolis.  I’ll be vacationing close by for the next three weeks and I’ll squeeze in the 10 WODs that I get with my drop-in pass.  You gotta love the drop-in at the CF boxes for vacation!  The box opened up a couple of months ago and it’s small and cozy.  I was getting cheered on during my last OHS set by the other Crossfitters in the box (whom I just met), and that, in my book, is totally what the Crossfit community is all about.

A big shout-out to my good friend Doug from San Fran (where I also got to do a few WODs) whom I hadn’t seen in about 10 years and who got me back into posting and keeping track of my WODs.  I got a bit discouraged after being injured for most of the past 12 months, so I’m glad to get back into a routine.  Plus, it helps when the Games are on!

July 30, 2012

WOD #340: inverted burpees, thrusters, double-unders

From CrossFit Mississauga.

Back Squat 1x20xM.E.
Rest 5 minutes.

Complete as many rounds as possible in 10 minutes of:
5 Inverted Burpees, scaled
45 pound Thruster, 10 reps
30 Double-unders

BUY-IN:  2x 400m run
20 squats with 10# plate
15 CF-style push-ups
15 sit-ups
15 back extensions
15 pull-ups

Back squat 1×20
125# solid PR!

WOD:  3 rounds + 3 inverted burpees (I can only kick up the legs a little bit)

CASH-OUT:  none

Boy was I gassed after the WOD!  In fact, I was probably gassed after my back squats.  Those felt great.  Went down deep for each rep, started bringing in the knees near the end but was reminded to push them out by the trainer, and it really made a difference pushing back up (as it should!).  Inverted burpees are yet another skill I must work on.

July 25, 2012

WOD #339: 2012 CrossFit Games Open Workout 12.5

From CrossFit Mississauga.

1-1/4 Front Squat 2-2-2-2-2 (down to below parallel, then back up to”1/4 squat” position, then back down to below parallel, then up to rack position = 1 rep)

Rest 5 minutes.

2012 CrossFit Games Open Workout 12.5
Complete as many reps as possible in 7 minutes following the rep scheme below:
65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups

This is a timed workout. If you complete the round of 15, go on to 18. If you complete 18, go on to 21, etc.

BUY-IN: 2x 400m run, 10 squats with 10# plate, 20 dislocates

1-1/4 Front Squat 2-2-2-2-2
95-105-115-125-135(fail on 2nd rep)

WOD: 12 thrusters + 3 C2B, last time 15 thrusters + 5 C2B

CASH-OUT: none

Very difficult WOD.  I amd sure to get chest-to-bar pull-ups, even if sometimes, the bar wasn’t touching my chest (but I was going up high enough).  I hope to get more next time.  The front squats were great too.  I equalled my 1-rep max but this shoulder and elbow flexibility makes it such that I can’t lift more until I can rack that bar without using my arms to keep it in place.

July 23, 2012

WOD #338: DT

From CrossFit Mississauga.

Deficit Deadlift 3-3-3-3-3 (standing on a 25# plate)
Rest 5 minutes.

“DT”, scaled
Five rounds for time of:
155 pound Deadlift, 12 reps
75 pound Hang power clean, 9 reps (instead of 155#)
75 pound Split jerk, 6 reps (instead of 155# push jerk)

BUY-IN: 400m run
20 Good mornings with 45# bar
20 stiff-legged DL with 45#
10 scorpions
20 dislocates

Deficit DL

WOD: 14:58
1:37, 2:37, 3:14, 3:50, 3:40
Split jerks unbroken

CASH-OUT:  none

Great WOD. Had the chance to work with a trainer and she gave me great advice. Until flexibility in the shoulders will allow me good form to get under the bar with a push jerk, I will substitute the split jerk for the push jerk. Next time, I’ll try a greater weight for the HPC and SJ.


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