I attended the 11:45 session at CrossFit Surmount led by the awesomeness that is Coach Emily. We completed the benchmark WOD “Kelly”.

Today’s WOD was programmed so that everyone could choose an option that was right for them. Thus, all athletes could complete the WOD as prescribed.

“Kelly” 
5 RFT
Run 400m
30 box jumps (24)
30 wall ball shots (20 & 10′)

I haven’t completed this benchmark in a long time, but I remember it all too well.  I last completed this WOD in November 2012 in a time of 26:28. I didn’t, however, look up this time prior to beginning today’s workout, as I suspected that my performance today would be less than stellar. Yup, my hamstrings are still sore. Dammit.

Emily did a great job of leading us through the warmup and preparing us for the workout. I was joined by Jaclyn, Glenda, Katherine, Stacy, and Katchu. I had no specific goals. My strategy was to pace myself and rest as needed.

The first 200m run was painful, as my left leg was throbbing due to still-healing cut. Dammit. The first box jump was no less painful. I thought, “Why don’t I ever take pain relievers?” But I know the answer to that question.

In fact, running was painful each and every round. During the last 3 rounds I found myself running with my eyes closed, if for no other reason than to not see how far I still needed to run.

I missed the 2nd box jump in that I rebounded but merely jumped in front of the box. ‘Twas purely psychological. I missed another box jump during the first round in that I didn’t fully extend before descending from box. I did a good job of quickly rebounding off of the floor for this and remaining rounds. I missed a total of 4 additional box jumps, all of which I re-did.

I completed the 1st, 2nd, and 3rd round of wall ball shots in sets of 10 reps, the 4th in reps of 10, 10, 5, & 5, and the last in reps of 10, 7, 7, & 6. It was an exasperating experience. I missed a total of 4 wall ball shots. Yup, I re-did.

I finished the last wall ball shot and called time at 25:36. That’s a PR! That’s an average of 5:12 a round.

What a strange day…

I’m still sore from this past weekend’s Powerlifting course. Dammit. Back squats have been going exceptionally well, and I was very much looking forward to attempting to new 1RM. I had a feeling that this wasn’t going to be the case. I was half right.

I worked out at CrossFit Surmount this morning at 10:45, and completed (kind of) today’s programmed WOD.

Strength
High Bar Back Squat
Establish 1RM

I warmed up, and lifts felt just okay. My hamstrings were exceedingly tight, and that makes squatting a chore. I attempted a rep at 225 — and failed. Uhm, I did 8 reps at 225 just a week ago. I called it a day with squats and attempted metcon.

Conditioning
3 RFT
— Run 200m
— 9 sumo dead-lift (50% of dead-lift 1RM; 185#)
— 27 double unders
— 9 knees to elbows

I programmed SDL for no other reason than to introduce folks to new and improved way of completing lift. I certainly didn’t want to do any more SDLs.

Here’s what I did…

I ran 200m, completed 9 SDL, 27 unbroken double unders, and 9 K2E, ran 200m, completed 9 SDL & K2E, and then ran 200m, and completed 9 SLD & K2E. See what I didn’t do there? And I didn’t even realize it until I was putting away my equipment and noticed my jump rope. I actually thought, “What’s that doing there?” I decided to not attempt again right away, and I instead worked on banded seated box jumps. I can’t wait to teach to barbell club!

I planned on working out with 4 pm session, but forget that I had promised to help my friend Erica with her handstand pushups. We did just that, and it was fun! I then had an opportunity to work out with the 5:15 athletes, including the always entertaining Edmund, and led by the wonderfulness that is Coach Liz.

This time I successfully squatted 225. I waited 3 minutes and went for it, squatting a mere 240 — just 5 pounds over my previous 1RM. Believe it or not, I was ecstatic just to be able to complete that lift. I didn’t attempt another weight (even though the lift felt great). I patiently waited for the metcon to begin. This time I remembered the double unders!

Luke ran with me for all 200m runs. I hadn’t planned on this, but he was anxious to go, and I didn’t want to burden Coach Liz with keeping an eye on him. Luke’s a very good dog! I completed the first round of double unders in reps of 25 & 2, and the remaining 2 rounds in unbroken reps. I completed all rounds of SDL and T2B unbroken, as well I should.

Time = 6:42. That’s kinda fast.

That’s 54 SDL and T2B today. Dammit.

“So'” is an abbreviation of “sore”. I’ve run many a marathon and ultra in my life, but I can’t ever recall a time when my glutes and hamstrings were this sore. I didn’t know if I was going to be able to power snatch today…

I attended the 11:45 session led by Coach Emily, as was fortunately able to power snatch 115#, 10# more the previous 1RM. It wasn’t pretty. I tried 120# but I just couldn’t get it up. [Insert impotence joke here.]

Conditioning
5-min AMRAP
— 5 Chin-ups
— 5 American KB swings (52/44)

Rest 1 minute

4-min AMRAP
— 4 Chin-ups
— 4 American KB swings

Rest 1 minute

Max reps unbroken pushups

My goal was unbroken reps, and I achieved this goal. Chin-ups, however, were much more challenging than I imagined they would  be.

I completed 8 rounds + 4 reps (84 total) 1st AMRAP, 7 + 2 reps (58 total) 2nd AMRAP, and 50 unbroken hand release pushups. I could’ve completed more but I didn’t want to show off. I know, it’s hard to believe, isn’t it? But it’s nonetheless true.

Total = 192

I took the day off, so that only left me and myself to work out. Thus, me and myself partnered for today’s programmed WOD.

I attended the 11:45 session led by Coach Emily. Katherine & Katchu and Kelly-May & Tom were in attendance. ’Twas a challenging workout.

Who comes up with this sh!t?

Partner WOD
In teams of 2 (or 3, with coach’s approval)
With a running clock, complete the following activities:
Row 2K
4-minute accumulated time KB or DB waiter’s carry hold (52/35)
150 weighted air squats (45/35)
400m KB or DB farmer’s carry (52/35)
200/side grasshoppers
Run 1600m
5-minute accumulated plank hold

Rowing 2K is never easy, and today was no exception. Kelly-May & Tom were to my immediate left. Just after beginning I noticed that Kelly-May was, well, rowing too damned fast. I said, “Match me stroke for stroke, Kelly-May.” And she did. She’s as smart as I am good-looking. I rowed 2K in 7:55.

I alternated arms beginning with right for waiter’s carry, holding 52# KB high above my head for 1 minute at a time. The last 10 seconds of the last 2 holds were painfully, delightfully miserable.

Gah, 150 weighted air squats! I completed the majority with the plate resting on my back. I put down the plate at least 4 or 5 times, shaking out my legs each time I did. Holding the plate on your back takes much grip strength. Good thing I didn’t have to complete any farmer’s carries today.

I had no intention of completing 400m farmer’s carry without putting down the KB. Not today, anyhow. I often set it down after running a mere 10m, switching hands, and then running back 10m. Forty, 10m runs.

Grasshoppers are challenging. Two hundred grasshoppers is ridiculous. I complete 6 rounds of 10, and then completed the next 140 in reps of 5. That’s 200 per side, folks. My abs were were on fire!

I grabbed the key and quickly opened the back gate so that I could run (as others rowed). Running was by far the easiest part of today’s workout.

I had intended to complete 5-minute plank in 1-minute intervals, but was still feeling strong. I held plank for 3 minutes, rested exactly 10 seconds, and completed a 2-minute plank.

Time 48:23.

I worked out at 10:45 and completed today’s WOD. ‘Twas fun!

Uhm, I called it “Burpees” just to freak out people, and it worked.

Strength
High bar back squat
5 @ 40, 50, & 60% of 1RM

Lifts @ 95, 115, & 140#. Easy, easy, easy. Yay!

Skill
Vertical ring hold

I held for 2 minutes and change. I didn’t want to tire my forearms prior to upcoming pull-ups.

Conditioning
15 minutes total
With a running clock, complete the following:
5-min AMRAP (min 0 – 5)
— Sit-ups
4-min AMRAP (min 5 – 9)
— Back extensions
3-min AMRAP (min 9 – 12)
— Pushups
2-min AMRAP (min 12 – 14)
— Pull-ups
1-min AMRAP (min 14-15)
— Double unders

Score = total reps

I completed 143 sit-ups, working continuously the entire 5 minutes. I then completed 228 back extensions, once again working continuously for the entire 4 minutes. I completed 80 pushups in reps of as many as 18 and as few as 3. I completed 41 pull-ups and finished with 61 double unders.

Total = 552.

That’s a lot of f@cking reps.

We saw “Book of Mormon” at DPAC last night, and it was once again and incredible experience! I can’t stop singing the tunes. I believe!

Today’s WOD was indeed a Sunday Challenge! I joined the 9:45 athletes and Coach Jeff led the session.

Strength/Conditioning
Row for calories | bodyweight x .5/.4
Dead-lifts | bodyweight x 100/80
Cleans | bodyweight x 50/40
Overhead squats | bodyweight x 35/28
Wall ball shots | bodyweight x 10/8
Pushups*

Guidelines:

• You are allowed 1 barbell.
• The barbell must begin from the floor (unless approved by coach).
• It is up to you to determine the weight of lifts. The weight of the lifts will determine the number of required reps.
• You may complete activities in any order.
• You need not complete any activity before completing reps of another activity or rowing.

* To determine reps for pushups
75 – 150# | bodyweight x .75/.6
151 – 200# | bodyweight x .6/.5
> 200# | bodyweight x .45/.4

To somewhat level the playing fields, I rounded up my bodyweight to 145#. I created a nifty spreadsheet and recorded reps in notebook. I had no set plan in place in that I hadn’t determined what activity I would do first, second, third, etc., or how many reps of activities I would complete per round. For workouts like this, I like to complete based upon performance and feeling.

While I did want to row first, 6 folks had claimed the rowers. I began with pushups and ended with OHS. I usually completed lifts, wall ball shots, and pushups in sets of 10 reps and rowed 15 calories at a time. I also usually completed lifts in reverse order than completed the previous round. For example, I completed 10 OHS, cleans, and dead-lifts and then 10 dead-lifts, cleans, and OHS. I used a pair of 45, 15, & 10# plates.

Uhm, changing weights was a welcome relief.

Rowing a mere 15 calories was also a welcome relief, as were pushups. I completed between 10 and 15 unbroken pushups each time, between 10 and 13 unbroken wall balls, between 5 and 15 unbroken cleans, between 8 and 10 unbroken dead-lifts, and between 10 and 18 unbroken OHS. Yup, I finished the workout by completed 18 unbroken OHS. That’s progress!

Dead-lifts at 185# felt incredibly light, 95# cleans were just right, and, quite surprisingly, 75# OHS felt very light. I also easily power snatched 75#.

I completed the workout in 49:10. I was a heavy, grunting, sweaty mess when all was said and done. This workout was an incredible amount of fun!

It’s sometimes difficult to get in a workout when you own a box. Seriously. I rested Thursday and Friday, although I did take Luke for 2-mile walks through the crunchy snow both days.

I worked out with the 8:30 athletes today, as Jeff was once again kind enough to coach. Today’s WOD was “Deck of Cards”.

“Deck of Cards”

We will begin with a shuffled deck. The coach will flip a card, and then announce the suit and value. Complete the required activity and reps.

Option A

♥ | Floor press (95/73)
♦ | Chest to bar pull-up
♣ | Toes to bar
♠ | Box jump (30/24)
Joker | 10, 6-count burpees

Option B

♥ | Floor press (85/63)
♦ | Pull-up
♣ | Knees to elbows
♠ | Box jump (24/20)
Joker | 10 burpees

Option C

♥ | Floor press (75/53)
♦ | Ring row
♣ | Abmat sit-up
♠ | Box step-ups (20/17)
Joker | 10 burpess

Time cap: 50 minutes

Note: Complete 10 reps for face cards, i.e., Jack, Queen, & King.

It should come as no surprise that I completed Option A. Two days of rest may have been just what I needed, as I felt very strong today.

Uhm, coach Jeff got a little confused and called out 10 reps instead of 1 when an Ace was drawn. Oh and he did this twice.

10 fp
1 fp
10 bj
4 fp
10 fp
2 bj
10 t2b
4 bj
1 c2b
8 c2b
7 c2b
9 bj
5 t2b
10 bj
2 c2b
8 t2b
8 t2b
9 t2b
3 c2b
8 fp
8 bj
3 fp
10 c2b
10 burpees
9 fp
4 c2b
5 bj
4 t2b
6 t2b
10 t2b
10 c2b
10 burpees
5 c2b
6 fp
10 burpees
7 bj
10 fp
10 burpees
7 t2b
10 bj
10 c2b
5 fp
10 t2b
10 t2b
9 c2b
7 fp
10 c2b
10 bj
10 t2b
2 t2b
2 fp
10 bj
6 bj
10 fp
6 c2b

Whew! Ninety-five pound floor presses felt incredibly light, and I completed all rounds unbroken. I often completed rounds of chest to bar pull-ups unbroken, although I did have to break up sets as time passed. Toes to bar went better than expected, and while I did complete many singles I was nonetheless able to complete sets of unbroken kipping toes to bar even near the end of the workout.

I missed 1 box jump, but didn’t hurt myself doing so. That was a relief! I focused on keeping up a manageable pace.

In order from least to most difficult: floor press, chest to bar pull-ups, toes to bar, and box jumps.

That’s 40 burpees, 85 reps of floor press and chest to bar pull-ups, and 94 reps of toes to bar and box jumps. See what Jeff did there? I had to do more reps of the 2 most difficult activities.

Time = 28:23

Danielle and Doreen crushed me like a tiny little bug.