http://www.norcalcrossfit.com/blog/145/norcal-crossfit-mar-12th-2014
WOD: 10-9-8-7-6-5-4-3-2-1 of…
Results: DNF, 10-9-8-7 in 16:35, 24kg KB
Let me just say…I hate and suck at Burpee Box Jumps.
Those took up the majority of my time, which is why I only finished through round 7. But that still was more than 1/2 way completed with 34 out of the prescribed 55 reps. I also went lighter on the KB since my back was pretty tight from the deadlifts yesterday.
The follow-up benchmark for the end of the Fuel Challenge…
Benchmark: 3 rounds
Results: 1 round + 25 reps w/20min cap
So it was an improvement over the start benchmark (+8 reps), but still not what I was hoping for. I did finish the 2nd round around 27min mark, but inspite of the coach wanting me to finish the last round I opted to stop and not spend another 20min on that last round.
I really need to work on learning to scale again. I am nowhere near in-shape as I use to be. Just because I can do a movement, doesn’t mean I should. In this case, I can still do kipping pull-ups… but when I get to only do 1 at time, I end up loosing all the intensity of the workout. The run and burpees definity felt better this time around, and the kettlebells were never really an issue (aside from my grip after the pull-ups). It was the pull-ups again which were the trouble spot.
The benchmark for the start of the Fuel Challenge…
Benchmark: 3 rounds
Results: 1 round + 17 reps (20min cap)
Having been eating like crap and not making to the gym… not surprised by this, but still kinda disappointed in myself. I probably should have scaled the pull-ups, as those took a lot out of me and most of the time.
WOD:
| Rxd | Int | Scale |
| Nate 2 MU 4 HSPU 8 KB Swing (32/24kg) AMRAP 20min |
Nate 4 Burpee Pullup 4 HSPU in bands 8 KB Swing (24/16kg) AMRAP 20min |
Nate 4 Burpee Pullups 4 BB Press (75/45lbs) 8 KB Swing (24/16 or 12kg) AMRAP 20min |
RESULTS:
Scaled: 7 round + 8
(w/ 35#dbs and 28kg)
COMMENTS:
Burpee pullups really do suck. That is all.
So I didn’t make it back to the gym much last week. My legs where just wrecked from the squats on Monday. Eating during the week was ok, not so much over the weekend.
But it was back to the gym on Monday, even if it was kinda late… hit the 7:30pm class since I didn’t leave work until 7:00pm. Workout was alright, but as usual… I didn’t scale properly and the KB swings slowed me down a lot because of my back. Was suppose to only take about 5min and I took almost 10min. I did talk to Karo a bit after and he said I need to focus on keeping my core tight when doing things like this. He said that is very common for folks to not have an issue keeping tight during heavy lifting, but they forget it about when doing high rep stuff like KB swings and box jumps. I know my core is definitely on the week side, so I really need to work on that… guess its time to start doing some hollow hold/rocks at home.
WOD:
Heavy Hang Power Cleans – 2 rep, repeat for about 15min
5 Rounds for time of:
RESULT:
Hang Power Cleans: 95# … 185#
5 Rounds: ~10min
WOD:
“Lumberjack 20″
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24”)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
RESULTS:
35:36 @ 225# deadlift, 95# overhead
WOD:
Perform the following for time:
Rest 1 minute and repeat for a total of 5 rounds.
RESULTS:
27:52 @ 1.5 pood
Anything that involves kettlebells never bodes well for me. Between the knees-2-elbows and the kettlebells, by forearms where toast. The last two rounds, I was only getting 2 swings sometimes. I was the last one to finish, but I did finish.
WOD:
Front Squat 3-3-3-3-3 Heavy!
10 Rounds for time of:
RESULTS:
…-235-265(f)-255(f)
16:35 (7 rounds @ 1.5 pood, 3 round @ 1 pood, 24″ box)
All around… not one of my best days. Didn’t get anywhere near my max front squat (275#). We also some how ended up working with a 35# bar, eventually we switched to the standard 45#.
As for the metcon, I didn’t think I was going that slow… but when everyone else was finishing I was only on round 7. I was ready to give up… but of course nobody would let me. So after a quick rest on my back, I dropped down to 1 pood and finished the last 3 rounds. Thanks guys for pushing me.
Needless to say, after this I spend some time on the foam roller and reverse hyper to help my back out.
Then I spent about 10min or so working on double-unders. Several folks have tried to convince me to sign up for the CrossFit Games Open, but the first WOD includes double-unders which I haven’t quite gotten… yet.
WOD:
Tabata Hollow Rock
For Bob’s Birthday Workout – 20min AMRAP
You will work in groups of 3, you get to rest while your partner’s go.
RESULTS:
6 rounds @ 1.5 pood
So after we finished up in the 5:30 class, we had a party for the end of the Paleo Challenge. While I didn’t win any money, it was great food, beer, and cool to hear how everyone did on the challenge. Then I remembered I still needed to do 50 more burpees…
Burpees Day 80:
30 (during WOD) + 50 (post WOD, post Paleo Challenge Party) = 80 burpees done.
WOD:
Chip away at it:
RESULTS:
30:22 (subs: 35# db, 1.5 pood, band dips)
Basically it this WOD was 11 sets of 40… and it one really took a lot out of me. I haven’t gotten that stitch in my side in quite a while. The first run started off good, but then it was downhill from there. The push press took me longer than expected, I think mainly because of trying to control the dumbbells. I was happy that I was able to string several of the toes-2-bar together, at least in the beginning.
I was pretty well done after this one and curled up on the floor…. but moving on….
BURPEES:
40 (in the WOD) + 25 (post WOD) = 65 done for the day.
Having not got around to doing these in the morning this time around, doing them at the gym before I head home is working pretty good. Don’t have to avoid the cats ;-P