2/14/2012 Happy Valentine's Day

I haven't been in the gym for over two weeks. I pulled myself out of the DBB finals due to my nagging left shoulder. Happy to say that I have been working with Dr. Dan and the prognosis is good. My goal is six weeks with him to finally have overhead mobility.

Just when I was making progress on the shoulder, I went and broke my right hand at work. Estimated 6 weeks for healing and rehab. In case you were wondering that's why I've been MIA. I'll be back. I'm hooked on this CrossFit shit.

I'll stop in every once and a while to say hi. The good news is I can still rehab my shoulder even though my hand is broken.

Take care and I'll see you all soon. Slainte.

1/27/2012 @ 1200 w/ Will

Warmup:
3 rnds
250M row
50 DU's
Wow did my DU's suck today.

Skill/Strength:
12 x 2 Cleans
115# x 4
135# x 5
145# x 3

Finisher:
15 Cleans (Rx 155#)
30 Pull ups
12 Cleans
24 Pull ups
9 Cleans
18 Pull ups
13:00 (125#)

This one didn't look that bad on the board until Will said the magic words, "If it doesn't specify "Power" in the clean title assume it means full squat clean". Made me adjust my weight and even then it was brutal. Used my new power lifting shoes today. They felt good. Solid base, kept the weight in the heels for most of the cleans. Slipped up and pushed through the toes a couple times. That was just fatigue.

1/26/2012 @ 1200 hrs w/ Chris

Warmup: 2 rounds
5 dead hang pull ups
7 ring push ups
10 toes-to-bar
15 air squats

Skill/Strength:
Seesaw Press
5 x 5, followed by max rep push ups
30# + 15
40# + 15
50# + 10
50# + 8
55# (f)
Push ups were tougher than normal, probably cuz I worked all chest yesterday at Crunch. In between rounds 4 and 5, Chris suggested we do heavy single dumb bell push press/jerks. I did 3 reps each arm with 60# and managed 2 reps each arm at 70#.

Finisher:
7 min AMRAP
7 push press (95#)
7 kettle bell swings (1.5 pood)
7 + 7 (Rx)
Was shooting for the 10 rounds so as not to get penalized. Screwed up right out of the gate, I finished the first two rounds sub 1 minute. I was spent after that. Completely winded.

Penalized 30 GHD sit ups. Forgot how bad these suck.

1/19/2012 @ 1300 hrs. w/ Will

LLF Warmup

Skill:
Rope climb
3 x foot grip
3 x strict

Technique:
5 x 3 hang power clean
115# - 135# - 155# - 160# - 165#

Finisher:
12 min AMRAP:
7 DB hang squat cleans (40#)
7 Push ups
250 M row
6 + 14 (Rx)

1/17/2012 at 1300 hrs. w/ Chris

LLF Warmup

Skill:
Rope climb
Did 3 ascents using the foot grip, then did 3 ascents from the seated position, no foot grip

Strength:
Hang squat snatch
25lb bar - 45lb bar.
Shut it down while warming up with the bar. I messed my left shoulder up last time I did snatch work. It hurt for a couple of days but has been good for the last few. During the warmup with just the bar I could feel it getting squirrely. On the advise of Chris I switched to Dead lifts.
5 X 3 @ 245lbs.

Finisher:
9-7-5
Hang squat snatch (115#) (I subbed 225# DL)
Burpee pull ups
5:25

Fast finisher. Dead lifts got heavy quickly. I've got to figure out whats wrong with my shoulder. All other overhead lifts I can manage without any pain. The snatch and the OH squat just kill me. As soon as my arm is extended overhead and wide like in a snatch grip, my left shoulder feels like its gonna slip out. FML.

1/11/2012 at 1820 hours w/ Alexa (my fiancee) at CRUNCH

Warm-up
600 M row
2:14

3 rnds at 30 secs per movement:
Bench jump (box jump on a standard weight bench)
Push-ups
Lunges

3 rnds at 30 secs per movement:
Burpees
KB swings (1.5 pood)
Air squats

Quick little burner for a crowded gym. Never regret going to the gym just loathe going at this time. It's always super crowded with shidiots (read shitty + idiots) doing their mindless routines occupying valuable floor space. GTF outta my way. Came home to news my little bro's GF's water broke. Imma be an Uncle! Yaaaaaaaaayyyyyy.

1/10/12 @1200 hrs. W/ Chris

Warmup:
3 rnds
15 squats
15 hollow rocks
15 push ups*

Strength:
Bench press
7x2 every 2 mins
1-3 @185#
4-5 @190#
6-7 @195#

Finisher:
Lynette
21-18-15-12-9-6-3
Bench press (115#)
Pull ups
10:34**

* did a modified warmup cuz my shoulder got screwed up yesterday.
** Rx initially was 135#. Chris scaled it to 115 for this class. Glad he did, 135 woulda been a bitch. Still woulda done it but it probably would have taken me 5-6 minutes longer. Love the bench press days at LLF.

1/9/12 @1200 hrs. W/ Chris

Baseline check-up:
500 M row
40 squats
30 sit-ups
20 push ups
10 pull ups
4:22

Skill/Strength:
Snatch Balance
7 x 2 on the minute
95-105

Finisher:
21-14-9
Overhead squats (95#)
Burpees
Time = I don't even remember

Horrible feeling in my left shoulder after the first set of OH squats. My shoulders have always plagued me, this was just a reminder to scale all my over head work loads. FML.

1/3/2011 @1300 hrs. w/ Chris
FIRST CF WORKOUT OF THE NEW YEAR.

Pre-Class workout:
Narrow-Grip bench press:
2 x 10 @ 135#
2 x 10 @ 165
2 x 5 @ 185#
Have to unlearn the years of wide grip bench press and focus on keeping my elbows tucked. Can't lift as much weight as the old way but this will go a long way towards helping my overhead lifts.

Warm-up:
3 rnds at 30 secs. per movement:
Handstand hold (against the wall)
Walking lunges
Ring holds (arms externally rotated in the top dip position)
Air squats.

Skill:
Ring dip
Only a couple reps, didn't want to burn out for the finisher. Worked on pointed toes, hollow position through-out the entire range of motion and external arm rotation at the top lock-out position.

Strength:
8 X 3 touch-and-go Power cleans
135#-145#-155#-160#-165#-175#-185#(f-rep #3)-195#(f)*

Finisher:
Elizabeth
21-15-9
Squat cleans (115#)
Ring dips
12:26**

* I love power cleans. The movement feels very fluid to me. Working towards a 1RM of over 200#. I feel its within reach. Did 2 outta 3 touch-and-go reps at 185#. Lost the grip on the third one. Rushed cuz we were outta time to try 195#. I knew I probably couldn't do 3X T-A-G but I wanted 1 rep at least. Not enough rest on the heels of the last set. Set up, initial pull was slow and I could feel it. Still got the weight up and drove under it. Ended up in a squat clean and couldn't stand it up (f).

** 1st time doing this Girl. Went with 115# cuz i knew 45 squat cleans at 135# would probably take me 25+ mins. Dips were no problem. Sure I was tired and at the end could only string 5 together but I got them done a hell of a lot faster than the squat cleans. Great finisher. I was sucking wind and my body felt completely taxed. Same feeling i had after DBB. Hopefully all this Clean and front squat work will improve my next DBB time. Gotta strengthen my forearms more. Grip is so important at higher clean reps.

12/30/2011 @1300 hrs w/ Aaron

Warmup:
3 rnds of 30 secs per movement:
Pullups
Pushups
V-ups
air squats

Movement Review:
DU's
Bench press
Inverted shoulder taps

Finisher:
Partner WOD w/ John
Accumulate by alternating so one person is working while the other is waiting to work/resting
200 DU's
Benchpress (75 x Average body weight)*
1 mile run
75 x inverted shoulder taps**
1000M row***
27:43

*John and my average weight was 192 X 75 = 14,400. We both felt that a moderate/heavier weight was the way to go. Decided on 135#. 14,400/135 = 106 (roughly). Shared the work 53 reps a piece. Started off strong on the first set with 15 reps. Then 10 reps, then 8 reps, then the rep count got smaller until i did two consecutive sets at 6 reps. I feel like John and I burned trough this quickly

** Did the inverted shoulder taps in a handstand facing the wall. Attempted them in a backward facing handstand but i didn't have the strength/balance to do more than 3 consecutive taps. 1st set was 30 taps, then John busted out 33, i think, then I wrapped up the remainders.

*** forgot the single person working rule. Did 200M on the rower while John was working. Aaron politely reminded me about the rules governing this WOD. Not reading the directions cost me again, dooooooh!

Post Workout, workout?
Did my SFPD biannual physical fitness test an hour after finishing the above listed burner.

For my age bracket it consists of a body fat test (w/ hand held calipers at the chest, abdomen and thigh), 41 consecutive pushups, 45 consecutive situps, measured box flexibility test (read Presidential Fitness test from middle score where you sit on the ground and push the metal tab on the box along the ruler scale). 1.5 mile run for time.

Not sure what my body fat ended up being but I dont really trust those calipers, to subjective. 6 months ago I was told I had 3.3% bodyfat. I know Im skinny but not that skinny.
Pushup, situps and flexibility test are kind of a joke. Breezed through em, although after all the bench press from the WOD prior the pushups got tough at the end.

Did my 1.5 miler in 9:18. Not to shabby post CF workout.

12/29/2011 @1300 hrs w/Nat

Warmup:
Ritch St. run
500M row

3 rnds @ 30 secs per move
Air squats
Pushups
Squat static hold
Hollow rocks

Skill:
PC

Strength:
PC; some program involving 3x3. I ended up doing 1 rep every 2 mins at 185#
3x5 every minute @125#

Finisher:
21-15-9
PC (125#)
T2B
9:14

12/28/2011 @1300 w/ Chris

Took all last week off because my body was hurting. A bunch of aches in my righ knee and ankle and my left wrist. Hopefully that's all behind me. We'll see.

Warmup:
Tabata DU's
Wasn't feeling these today. Couldn't string more than 20 together.

Skill:
Paralette hand stand work.
Did well at keeping my feet off the wall and held the handstand for a while. Then 3x10 handstand pushups. Tough.

Strength?/Skill 2:
SOTS press
10 reps every 2 mins for 10 mins
Got up to the 45# bar and then had to go back down to the 35#

Finisher:
Double Tabata
DB Push Press (40#)
Box jump (24")
Rx - 6/10

The DB push press got real heavy after the first 8 rounds. Was solid at 10 reps up til that point. A lot of shoulder work today. It felt good though. Shoulder strength is one of my GOATs.

12/15/2011 1300 hrs. w/ Nat

Row 500M

Tabata DU's

LLF Warmup x2
-substituted kip work for push-ups

Strength:
Push Press
5-4-3-2-1
worked up to 155#, could have gone heavier, started too light

Finisher:
3x5min. rnds for reps
1min PP (95#)
1min burpees
run 400M
remaining time was spent for recovery.
Rx- 106 reps

12/14/2011 @1300 w/Chris

LLF warm-up x2

Skill:
Kipping.
Triying to master the kip as well as advance to the butterfly.

Strength:
5x5 high bar back squats
Worked up to 205#
Man was that heavy. Failed on the 5th round rep number 5. Shit, soooo close. Dropped the weight to 195# and did a 6th set.

Finisher:
Double Tabata
DB hang squat cleans (40#)
Box Jump (30")
Rx- lowest score 4/5
Started strong at 8/8 but that dropped to 6/6 pretty quick. Second to last round was my 4/5. Finished the last round 5/5. Legs got smoked today. The squat cleans after the back squats killed. The new 30" boxes are not to be taken lightly. It was hard to rebound at the bottom from that height, had to jump down, stop, reset, then jump again. Also at 30" I was forced to land at the top in a squat and press out to open the hips.

12/10/2011 @1025 hours w/everyone

Death By Barbell Challenge:
5 rounds for time or AMR/RAP
15 Dead lift
12 Hang power clean
9 Front squat
6 Push jerk (shoulders to overhead, anyway you could)
@ 115# 19:37*

By the skin of my teeth. Glad I finished. Definite room for improvement. Need to work on grip strength. Also night before prep- the arches on both my feet started cramping half way through, had to kick the shoes off. By the end my forearms felt like they had exploded. I could barely hold the pen to initial my score card. Kudos to those that went Rx and finished.