And I’m not talking about Rocky Balboa.

I completed 15.1 yesterday (Friday), and ended up doing so scaled. Yup, scaled. Why? I just didn’t feel confident that I’d be able to consistently snatch 115#. Dammit. I can’t decide if I lack the confidence or the skills. Uhm, and 115 is 80% of my bodyweight. Uhm, and 100% of my 1RM.

CrossFit Games Open 15.1
9-min AMRAP
15 knees to 90
10 dead-lifts (85#)
5 power snatches (85#) 
Then
6 min to establish clean & jerk 1RM

Marni led the 11:45 session and Julie was my judge. There was some confusion about movement standards and judging responsibilities. When completing knees to 90 I make sure to glance over my right shoulder to ensure that heels break the vertical plane. Julie was under the impression that I had to kick my feet back in order for the rep to count. During the second round I completed 15 reps and called “Fifteen.” Before I dropped from the bar Julie said, “That’s 10 reps.” I asked, “Why is that only 10?” “Because you had no reps.” Unfortunately, she neglected to call “no rep” and/or provide the reason why.  I remained on the bar and completed an additional five reps. For the remaining rounds I kicked my feet waaaaay back to ensure that all reps counted.

And that’s okay.

I completed all rounds of knees to 90 without dropping from the bar, all rounds of dead-lifts unbroken, and a few rounds of power snatches unbroken.

This was a forearm burner. I would much rather have completed toes to bar than knees to 90.

I rested a minute before completing first C&J at a mere 95#. That was a waste of time and energy. I then completed reps at 135 and 145, and failed an attempt at 155. I decreased the weight to 150, and then was able to complete reps at 150 and 155. I was able to power clean 160, but wasn’t able to jerk it overhead. Dammit.

So now I have to decide if I want to complete 15.1 scaled again tomorrow, or even attempt as prescribed. I’m torn. In the Big Scheme of things, this workout is rather insignificant. I also can’t deny the fact that I’m a lightweight when it comes to lifting heavy shit.

I worked out at 9:45 today (Saturday), and the session was led by Nick.

Power Clean (Ladder @ 45-55% of 1RM)

I power cleaned 80#, 50% or 1RM. Jeff was in front of me. He began with his back to me and then (finally) turned around and faced me. There were a few times when we completed reps in unison, although he’s generally a faster lifter. He stopped after the round of 11 reps and I made it through 15. That’s 120 power cleans. I completed through round 13 in unbroken reps. I completed the final round of 15 with just about 10 seconds left. Whew!

Metcon (Time)
4 RFT
-10 sumo deadlift high-pulls (95)
-10 push presses
-20 back squats

This is a mainsite workout, and I liked it! Jeff and I were neck and neck the entire workout. I finished the first round first, but Jeff passed me during SDHPs and PP. I then caught him during BS. The same thing happened during third and final round, but Jeff had a big enough of a lead during BS that he did indeed finish first. And I was very proud of him for doing so!

Side note: I treated myself to a coffee with cream, the first time I’ve had anything other than black coffee in months. It was disgusting. Dammit?

Icy road conditions this morning and first session was held at 9:30. Jeff surprised me by attending, so we got to complete the workout together. Yay! Coach Deborah led the session.

Metcon (AMRAP – Reps)

With a partner
Rest 5 minutes between metcons.

10-min AMRAP
Power snatches (75/53) & box jump overs
– As partner A completes 10 box jumps overs partner B completes as many PS as possible.
– Score = total number of PS.
– Keep a running count of PS.

Jeff began with PS as I completed 10 box jump overs. We worked very well together, usually completing 10 to 12 reps as partner completed box jump overs. I was very pleased that I completed all but very last round unbroken. PS felt great today! I find that when I focus specifically on 3-point extension and opening my hips that I can easily get into a very good groove. I was also able to avoid dropping the bar from the top. Dare I say that the weight felt light. We completed 128 reps, or about 65 each. Nice.

Metcon (AMRAP – Reps)

With a partner
10-min AMRAP
Back squats (75/53) & rowing
– As partner A completes 20 calorie row partner B completes as many BS as possible.
– Score = total number of BS.
– Keep a running count of BS.

I rowed first, and I recall that Jeff completed 25 BS. I completed 30+ my first round, but honestly have no idea how many I completed on subsequent rounds. I focused on rowing a calorie per stroke and was generally successful in doing so. BS felt very, very heavy. I kept arms spread wide and I completed both high bar and low bar back squats. We completed 160 reps or about 80 each. Again, Jeff and I communicated very well together. Uhm, after 21 years of marriage we should communicate well. Or not, I suppose.

Metcon (AMRAP – Reps)

With a partner
10-min AMRAP
1-min plank hold & double unders
– As partner A holds accumulated 1-min plank hold as partner B completes as many double unders as possible.
– Score = total number of double unders.
– Keep a running count of double unders.

I began with double unders, and completed as many as 50+ unbroken during some of the rounds. I held each plank for full minute. Whilst holding a 5-minute plank is generally not a challenge, holding a mere 1-minute plank after doing double unders is quite challenging. We completed 520 reps, and I estimate that I completed 300+ of those reps. 

I covered for Coach Nick yesterday (Monday, February 23) morning, so I didn’t get to crush Steve Dodge. There will be plenty of other opportunities. I worked out with the 9:30 crew, led by Coach Jen.

Sumo Deadlift (Ladder @ 50% of 1RM)

– Record highest number of rounds (reps) completed

I completed through round 15, i.e., 120 dead-lifts @ 185#. I achieved goal of completing all rounds unbroken. That last round was tough. 

Metcon (3 Rounds for reps)

5-min AMRAP
– Press & Abmat sit-up ladder
Rest 2 min
5-min AMRAP
– Push press & Abmat back extension ladder
Rest 2 min
5-min AMRAP
– Power jerk & V-up ladder
Complete press, push press, & power jerk @ 45 – 55 % of 1RMs

Yup, I completed a modified (GHD sit-ups and hip extensions) version of this yesterday. I increased the weight today.

Press (80#) & sit-ups = 92 reps
Push press (90#) & back extensions = 98 reps
Power jerks (100#) & V-ups = 100#

Unlike Sunday, I did have to break down some rounds into sets, so I completed quite a few power cleans. I also didn’t go all out (if for no other reason than Kelli didn’t work out beside me). I’m nonetheless pleased with performance, as I completed all rounds @ 55% of 1RMs.

Coach Nick led today’s (Tuesday, February 24) 6 am session.

2k Row (Time)

Max Effort 2k Row

Yup, felt a bit tired this morning and even considered not rowing at all. You know that I’m not concerned with achieving a PR when I don’t even bother to change the monitor to display pace. Say what? The monitor displayed meters, time, and calories. I rowed at a relatively easy pace the first 1500m, keeping strokes/min between 18 and 20, and then began to sprint last 500m even going all out for the last 250m.

Time = 7:51.6

That’s sloooooow.

Metcon (AMRAP – Reps)

10, 1-min rounds; rest 15 seconds between rounds

Odd # rounds
Max rep ring rows
Even # rounds
Max rep pushups
Rx + complete unassisted ring dips and incline pushups (30/24)

Yup, I completed Rx+. ‘Twas up for the challenge, yo.

Ring dips: 25, 18, 15, 14, & 15 for total of 87
Incline pushups: 20, 20, 18, 17, & 17 for total of 92

Grand total = 179. Holly also completed 179 reps! We’re both pretty spectacular.

I had intended to work out all by my lonesome whilst Barbell Club was taking place, but got too involved with programming and preparing for the Open and so I wasn’t able to do so. Dammit. I briefly considered completing today’s programmed WOD (Games 14.5) but instead decided to complete modified version of tomorrow’s strength/conditioning. James was there to keep me company (and to share disgusting stories about hot yoga).

I worked out at 8:30 this morning. There was an odd number of athletes at the session, so I completed the partner workout solo. Gah! Not a very fun workout to do all alone.

Now I have this song going through my mind.

But first, strength.

Snatch (EMOTM for 10 min complete HPS + PS + Snatch)

Complete ALL sets @ 55-75% of snatch 1RM

I began with 2 sets @ 75 and worked up to last set @ 95#. Good times, good times.

Metcon (10 Rounds for reps)

Partner Solo WOD

10, 2-min rnds for reps; rest 30 seconds between rounds
Rotate through all activities 2x
A. 20m sandbag carry
B. Wall ball shot
C. Seated box jump
D. Rope climb
E. 5 lateral bar hops
Partners MUST take turns, e.g., 1 wall ball shot per turn and 5 lateral bar hops per turn.

I began with wall ball shots. I completed 25 unbroken reps, another 10, and finished with 8 for a total of 43. Yup, 20# wall ball and 10′ target. I was stationed next to Angelina and Holly for seated box jumps. I completed 20 seated box jumps. Yup, 20 & 24′ boxes.

On to rope climbs. Six. What a difference the Nike Metcons make! I began with 75 unbroken lateral bar hops and completed a total of 145. Sandbag shuttle sprints, you say? Don’t mind if I do! I completed 10 rounds. That’s 200m. That’s 100m a minute.

And here I go again. I began by completing only 10 unbroken wall ball shots. Dammit. I completed another 3 rounds of 10 unbroken reps for a total of 40. Yup, 3 less than first go-around. I did, however, make up for it by completing 23 seated box jumps. Yay!

I set a goal to complete 5 rope climbs, but was able to once again complete 6. I wore my low-rider Keith Haring socks, and did suffer from rope burn. As often happens, I had forgotten about the rope burn until I stepped into the shower.

I set goal to complete 145 lateral bar hops and managed to complete 160. I finished with 11 sandbag shuttle sprints. Yay!

Total = 464

That was a gasser.

There was a very large crowd for the 11 am session, and I really missed having Jeff there to assist.

I’ll go ahead and say it: I like coaching large groups. I truly do.

Wednesday, February 18

Jen led the 11:45 session and both Jeff and I attended.

Strength
OHS
5-5-5-3-3-3-1-1-1

Yup, I completed same rep scheme with OHS just last week. Nope, not constantly varied. Yup, that’s okay. I completed sets at 75, 85, 95, 100, 105, 110, 115, 120, & 125. I recorded all lifts, and had Jeff watch final rep @ 125 to ensure that I broke parallel. I did. Promise.

New Year Re-Test
7-min AMRAP
5 front squats (95)
7 barbell facing burpees

This was one big hot mess. I wanted to complete with the first round of folks, but couldn’t get the timer and arrange for a recorded set up in time. I asked Jeff to go first, but he didn’t want to. Dammit. Dianne was kind enough to offer to stay a little late and record. (Thanks, Dianne!)

Vincent from WODBody Massage had arrived, as I had an appointment at 1:15. Luke loves Vincent, and Vincent loves Luke.

A couple of members decided to stay and watch me complete the workout. Uhm, I found this to be quite distracting. My self talk was out of control, I tell you, out of control! Unbeknownst to me, Luke had traveled behind me and then jumped on the massage table. Audience members were laughing at Luke — but I thought they were laughing at me. I was trying to not grunt too loudly and to not swear. I least managed to not swear. As I’ve said repeatedly, I offer no apologies for my grunting, and in retrospect think/feel that I would’ve benefited from grunting more frequently and more loudly. I also think/feel that swearing may have helped.

I only completed 9 rounds + 5 FS + 2 burpees, 5 reps less than the baseline. Dammit. Dammit, dammit, dammit. And dammit.

Decision making time: Do I attempt again and attempt a higher score? Was was most definitely off on Wednesday, and hadn’t warmed up thoroughly. And I had an audience.

Thursday, February 19

I joined Kelli for a fun workout that I had programmed for CrossFit Express. ‘Twas fun! I always enjoy working out with Kelli, as she is a fierce competitor.

Odd-numbered minutes
3 burpees box jump overs (24)
5 Russian KB swings (53)
7 ring rows (2’ above ground)
Even-numbered minutes
3 weighted lunges/leg (45)
5 plate presses (45)
7 jumping pull-ups

I completed all but the very first round in less than 30 seconds, having mistakenly completed 7 KB swings instead of 5. This was an active recovery workout.

Friday, February 20

Coach Marni led the 11:45 session. Dianne is a very loud double underer. I like that word.

Strength
Max rep pull-ups

Thirty-six. Meh.

I also completed 5 unbroken L-sit pull-ups, and the first 3 reps were chest to bar. Yup, I did that. And recorded it. And posted on YouTube.

“Ghost
6 RFT
1-min row for calories
1-min max rep burpees
1-min max rep double unders
1 min rest

Gah! This was tough! And far more difficult than I recall. I wanted to stop and vomit after rounds 3 and 4, and even contemplated removing my shirt after round 3. It was that bad.

I rowed 17 calories each and every round. I completed between 16 (first round) and 13 (last 3 rounds) of very slow burpees. I tried to complete last burpee 5 seconds before start of double unders, but even then didn’t always start double unders at the top of the minute. Total reps were 122, 108, 107, 106, 107, & 107. My previous score was 655 and today’s score was a mere 2 reps more. I’ll take it!

I rested yesterday. I needed it.

Today I first worked out with the 6 am athletes, led by Coach Nick.

Turkish Get Up (Take 20 minutes to establish DB TGU 1RM)

I forgot to wear my wrist wraps. Dammit. I completed 1 rep/arm @ 45, 50, 55, 60, & 65. I completed rep with right arm @ 70, but failed with left arm. My wrists (and elbows) were aching, so I called it a day. Well, not really.

Metcon (4 Rounds for reps)

4 rnds for Reps
1 min max rep G2S (55% of bw)
1 min max rep S20
Rest 1 min

I used 80#, a little more than 55% of bodyweight. This was a both challenging and a tremendous amount of fun! Steve D. and I completed the workout on the platform. I very much like the platform.

I completed 17 power cleans all 4 rounds, completing all rounds in 2 sets if my memory is correct. I completed 23 reps of shoulder to overhead rounds 1 and 2 and 20 reps rounds 3 and 4. I completed a half a dozen or so reps as split jerks, but found that it took too much time.

Total = 154

Although I had completed 84 hand-release pushups in 3 minutes earlier in the week, I knew I could do better and I wanted to at least give it a try. I attended the 11:45 session, led by baker extraordinaire Coach Jen. I approached the workout very differently today.

First, I completed on the platform. Second, I wore wrist wraps. Third, I rested more frequently and for less time. Fourth, I didn’t change width of hands or feet. And it worked! I completed 95 reps.

Although time was running out, I wanted to complete TGUs @ 70#. I made sure to wear wrist wraps this time! Yay!

Coach Marni led the 8:30 session so that Coach Nick could move into his new home. Coach Marni sure is nice! I was looking very forward to completing today’s WOD with Jeff in celebration of St. Valentine’s Day.

Cupid

And I’m not talking about James Franco. I am talking about the bottom of the overhead squat.

I completed today’s programmed workout with the 9:30 athletes and CD led the session. A good time was had by most. Dianne seemed to be in a  funk and I almost hugged. I then remembered that I’m not a hugger.

Back Squat (5-5-5-3-3-3-1-1-1)

Complete sets or rep every 2 minutes

I love back squats, and the lifts felt great today. I completed sets/reps @ 135, 155, 175, 195, 205, 210, 215, 225, & 235, a little more 90% of 1RM. Jen provided direction and support (and avoided saying “You got this!”). The last rep felt the best!

Metcon (2 Rounds for reps)

5-min AMRAP
Row 350m
Max rep floor presses (65/55% of bw)
Rest 2 minutes
5-min AMRAP
Row 350m
Max rep SDHPs (65/55% of bw

While not overly challenging, this was a taxing workout. I always enjoying cashing in with a good row, and I kept pace at 1:46/500m both rounds. I floor pressed and sumo dead-lift high pulled 95#, a little more than 65% of bodyweight. I completed 15 floor presses out of the gate, and completed no less than 5 reps at a time, constantly mixing up my grip. I completed 5 SDHPs at a time except of the last set of 7 reps. I completed 67 presses and 47 SDHPs for a total score of 114.

So that I could observe CM, I attended the 11:45 session. Yup, I modified.

Overhead Squat (5-5-5-3-3-3-1-1-1)

Complete sets or rep every 2 minutes

I completed sets/reps @ 75, 80, 85, 90, 95, 100, 110, 115, & 125. I recorded all sets to ensure that I squatted below parallel. I didn’t do so the very last rep, but I did on the second attempt. Julie was kind enough to record and Marni was kind enough to let me know when I squatted below parallel.

I did indeed attempt to narrow grip, but was uncomfortable doing so. I incorporate wide stance and wide grip. To each his own.

Metcon (2 Rounds for reps)

5-min AMRAP
Row 350m
Max rep floor negative ring rows
Rest 2 minutes
5-min AMRAP
Row 350m
Max rep box jumps (36″)

This was harder then floor presses and SDHPs. I once again averaged 1:46/500m row. I began by completing sets of 5 negative rings rows but was doing singles by the last 30 seconds. I worked at a steady pace for box jumps, but did “miss” 2 reps, i.e., I landed on box with feet on either side of plates. I completed 42 ring rows and 35 box jumps for a total score of 77.

Coach Nick wanted to join the 6am athletes, so we traded sessions. I haven’t worked out with the 7am athletes in quite some time, and it was nice to do so today.

Push Challenge (AMRAP – Reps)

3-min AMRAP

– HSPUs (level III)
– Hand-release pushups (level II)
– Knee hand-release pushups (level I)

I forgot to wear my wrist wraps and thus really struggled with HSPUs. I spend much of my time on my head, literally, as I shook out my wrists. I shall attempt 3 minutes of HSPUs again this weekend.

1: Metcon (AMRAP – Reps)

Run 1 mile (note time)
2 minutes to complete max rep jumping weighted air squats (45/33)

2: Metcon (AMRAP – Reps)

Run 1 mile (note time)
2 minutes to complete max rep knees to elbows

3: Metcon (AMRAP – Reps)

Run 1 mile (note time)
2 minutes to complete max rep walking overhead lunges (45/35)

It was cold this morning, and I wore a sweatshirt and gloves whilst running.

There was no rest allowed between rounds. I have had this workout programmed for quite some time and hadn’t programmed running for the past two weeks. I get so very, very tired of folks saying “I hate running.” Running is functional movements at its finest. I won’t rant about cherry picking.

Karina, Denise, and Kristin attended the 7am session. I am exceedingly proud of Karina, as she kept me in her sights throughout the workout.

I ran the mile in an rather slow 6:42. What slowed me down? The Nike Metcons. I like the shoes for everything. Except running. The shoes felt clunky, and have too much heel for my liking.

I completed 51 jumping air squats in sets of 10, 10, 10, 5, 5, 5, 5, & 6 reps. Forty-five pounds felt heavy.

I really slowed down the second mile, taking 7:48 to run the distance. It’s always difficult to run after squatting. I completed 38 knees to elbows, completing 15 unbroken reps out of the gate. I did miss 2 reps (and didn’t count). My hands were so cold that I could barely feel the bar.

I ran the last mile in 7:15 and then completed 42 OH walking lunges. I completed 20 unbroken reps before placing the plate on the floor. My finishing time was 27:45. Minus 6 minutes that’d be 21:45, and that’d be a very slow 5K.

I liked the workout so much that I completed it again with the 11:45 am athletes, although I modified somewhat. Coach Jen led the session. I heart Coach Jen!

I once again completed the push challenge but completed hand release pushups instead, completing 84 reps. I began with 25 unbroken and completed no less than 3 unbroken during the workout. ‘Twas tough.

1: Metcon (AMRAP – Reps)

Run 1 mile (note time)
2 minutes to complete max rep jumping weighted air squats (45/33) back squats (65)

2: Metcon (AMRAP – Reps)

Run 1 mile (note time)
2 minutes to complete max rep knees to elbows GHD sit-ups

3: Metcon (AMRAP – Reps)

Run 1 mile (note time)
2 minutes to complete max rep walking overhead forward lunges (65)

This was just as challenging! It had only been about 3 hours since I had worked out.

Coach Jen counted down to the start, and Luke decided that he would join us for the run. And he didn’t want to listen to me when I told him to stay. I escorted him back to the box, asked Jen to hold his collar, and I began at the 1-minute mark.

I love running in my Chucks. Nonetheless my first mile was a slow 6:55. I then completed 48 back squats, resting on just a few occasions.

My second mile was a still slow 7:08. I was starting to get hot, so I removed arm sleeves and hat. Ah, much better. I completed 37 GHD sit-ups, the first 15 in unbroken reps.

I ran the last mile 7:05 and completed 39 forward lunges (with barbell on back). I almost had an even split. My total time was 27:17, faster than earlier in the day but nonetheless a slow 5K.

It was fun (for lack of a better word) starting a minute behind the other athletes, as it kept me focused. But not all of the time…

Brad, Jennifer, Deirdre, and Susie attended the session, and Susie led the charge. I had to systematically pass Jennifer, Deirdre, Brad, and finally Susie, and I wasn’t able to catch Susie until 800m into 2nd round. I caught her at the entrance to the box, walked in, and began to meander to the GHD machine. Jen looked at me and said, “You ran a mile?” I replied, “Yes. Oh, shit! No, I didn’t run a mile!” I then had to catch Susie again. Dammit. Susie later told me that she enjoyed trying to then keep up with me.

If you want to run faster, run with people who run faster than you do. And don’t wear Nike Metcons.