Sunday, May 29, 2011

11-05-05: FranRAP

CrossFit Games Open WoD 11.6

Complete as many reps as possible in 7 minutes following the rep scheme below:
  • 3 Barbell Thrusters (100# 75#)
  • 3 Chest to bar Pull-ups
  • 6 Barbell Thrusters
  • 6 Chest to bar Pull-ups
  • 9 Barbell Thrusters
  • 9 Chest to bar Pull-ups
  • 12 Barbell Thrusters
  • 12 Chest to bar Pull-ups
  • 15 Barbell Thrusters
  • 15 Chest to bar Pull-ups
  • 18 Barbell Thrusters
  • 18 Chest to bar Pull-ups
  • 21 Barbell Thrusters
  • 21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Did this as my farewell workout at the House of Diesel. It was a miserable mess... it was also 3+ weeks ago at this point (and my last workout on record... no good... must remedy soon!) Worked out with the Dragonlady, Lee Chua, coaching her on her run-through of this beast, then getting coached on my own attempt.

I used 75# on the bar, and opted for jumping C2B pull-ups, knowing that even those scalings wouldn't 54 reps (Round of 15 complete). Soreness from front squats as a strength warm-up. Tried not to die. Friendly link to my crossfit inspiration's workout blog. NOT writing it all up again.

Monday, May 16, 2011

11-05-04: Close Grip Bench Press and a swing-push-up couplet

CrossFit Garden City WoD for April 28, 2001

  • Jumprope/Double-Under practice
  • Active Stretching
Close Grip Bench Press (30X0)
 - In 15 minutes build up to 1 rep max
  • In the first minute complete 1 KB Swing.
  • In the second minute compete 2 Pushups.
  • In the third minute complete 3 KB Swings.
  • In the fourth minute complete 4 Pushups.
Continue in this manner until you can no longer complete the prescribed number of reps in a given minute.
RX'd weight is 32kg for men and 24kg for women. Scale accordingly.

Second to last time working out with the kiddies (moving to New Haven, CT...WooT!), and it was a classic rock kind of day. I can make my peace with that.  After an uneventful warm-up, I staked out some real estate right in front of the radio and got to work with the close grip benches. As always, lacking a rack of any kind, every set was started with a hang power clean, a squat down to the bench, then lying down with the weight. The worst part (by the end of the workout) was having to do a press to get the weight up to the "start" position, then struggle to get it BACK up there to actually complete the first rep. Both failures at 185# included a perfect close-grip bench press, but failed out AFTER the slow negative that started the rep. Fair enough, but MeMeMeMeMeMeeee!

Close Grip Bench Press:
weight #105125145155165175185185

Since my previous PR on the close grip bench press was 145# (but for a set of 5 at a slower (read: harder) tempo), this was a substantial improvement. Had I not been up against the end of the 15 minute timer, I would have shot for 180# just to put a cap on it. As it stands, I now have a new PR to shoot for!

After resting a bit, I got set up for the dumbbell swing/push-up ladder, using a 55# dumbbell rather than the non-existent and truly impressive 70# weight called for! I knew going in that the first few rounds would be easy, but that it would ramp up quickly. I was a little impressed with how long I managed to keep every set of push-ups unbroken (broke in the 12th minute), and was very happy to beat my goal of 10 minutes. I figured the push-ups were going to catch up with me faster than they did, which was pretty cool. I almost made it out of the 16th minute, but only scored 14 push-ups. Had I gotten those last two, I think I could have easily banged out the 17 swings... but alas, twas not to be.

Dumbbell swing/Puh-Up ladder:
15 minutes plus 14 push-ups ( 64 swings, 70 pushups total)

Cooled down with some extra jump-rope practice, working on both extended single-bounce counts and some double-under work. All in all, not a bad day.

Monday, May 2, 2011

11-05-02: "Filthy Fifty (Modified)"

CrossFit Garden City WoD for April 25, 2011

3 rounds of:
  • 10 overhead squats
  • 2 minutes double-under practice
Workout Prep:
  • 6-8 Reps of each movement in WOD
Benchmark Workout! "Filthy 50 (Modified)"
WOD: Scale to 30 reps of each movement if 50 will take longer than 40 minutes.

In my previous workout (Deadlifts and vertical jumps), I managed to tweak something in the bottom of my left foot that's been annoying me for days. Though it was feeling a bit better today, I decided to NOT run the risk of re-aggravating it, or worse, taking a small bruise and turning it into something worse. So, I dropped the box jumps and burpees... which is good, because keeping the burpees in would have killed me. Though some of the exercises weren't utterly impossible for 50 reps, some were just deadly. The only exercise I was able to keep unbroken was the lunges. Everything else was a slog. Given that, I probably should have done the scaled version (30 reps each), but stupidly chose not too...

I really slowed down after the hip extensions, as my back was just screaming at me (in soreness and tightness, not an actual spinal injury), making little things like wall-balls (best done with a nice, tight core) sort of agonizing and awful. I probably rested an easy 6-8 minutes in the wall balls alone! It was actually a relief to get to the double-unders... though I struggled to even get a single bounce going for 3-4 attempts, and made do with single double-unders for the first 7 before finally firing off a set of 20. After that, the rest was easy.

I ended up making a full body sweat angel on the floor after this one, after shedding it all over the weight room first!
Not mine... but pretty damn good!
Total Time: 44:30