Todays WOD in the Street: 20 sec AMRAP touch and go Power Clean
Sprint Run 200 m @ 95%
rest 3 min 7 sets
choose a weight in which you can perform non stop reps of power cleans for 20 sec (no pause on ground or in rack position), when the 20 sec timer goes off, sprint run 200 m @ 95% effort
you choose the power clean weight for all 7 sets
ensure the sprint is powerful for entire 200m, focus on speed and form
total the reps lifted per round; add them all up x load used in kg x distance travelled in feet (measure distance of bar height when loaded with weight on ground to acromion @ shoulder joint in feet)
(i.e. 84 total lifts x 50kg x 5ft = 21,000 as score)
you cannot change weight once chosen for 1st round
Sterling (Surrey), Jason (Young man Rumble) and myself hit the box for todays OPT WOD. Fun times as we took our bars out to the sidewalk right beside our 200M run and did our touch and go Power Cleans on the street with crowds watching. With the World Police and Fire Games in town, it didn’t take long for us to be asked, “Are you guy’s police, or fire men?”. They were surprised when we responded with “Neither”. We’re CrossFitters…..Add that a Language school was across the street on a break, resulting in quite the audience and with the touch and go Cleans, we had people yelling and cheering to go faster. It worked as I was able to squeeze out more reps knowing people were watching. Funny how that works eh?
Sterling decided to go lighter and try and maximize reps, I followed his lead and only did 75 lbs (34kg). Reps per 20 second Rounds were as follows:
No idea what that means but it’s an accurate score. I’m a tall guy, and my multiplier of 4.551 is measured exact and factors in the .739 feet that the bar sits off the ground.
With the heat wave blasting through the lower mainland, it has been unbearable at times. Wendsday was a rest day for me as family and work commitments prevented a WOD, but I was able to make up a WOD at WestSide yesterday evening in the hot box. Who needs bikrams yoga? Just go do a WOD in this heat!
21-15-9
225# Deadlifts
Burpees
440M Run between, finish with a run.
The 6AM class averaged about 12 minutes for the WOD, the 1:00 class averaged about 16 minutes for this WOD, and our 6PM class averaged about 17-18 minutes. The heat just kills you, but then again that is part of the constantly varied part of CrossFit isn’t it?
My time was 17 and change….time was erased from board before I wrote it down. Post WOD stretching was like Bikrams Yoga…..way too hot!
Finished off the evening with some work on the Butterfly kip…needless to say it needs some more work.
Today’s WOD sucked big time for me. Hot as hell in the box, but went down anyway with Sterling to meet Jason. Jenika was there and joined us for the WOD, first time working out with her, and Damn, that girls got game. Was fun and i’m looking forward to more pain in the future!
Ever since Saturday evening I strayed from a good diet and have pretty much ate Crap, and boy did I pay for it today. I saw the WOD and considered scaling, I scaled down slightly to 88#, should have scaled more as I paid the price.
5 rounds for time;
5 shoulder press - 95#/65#
10 push press - 95#/65#
15 push jerk - 95#/65#
rest 15 min
skill work:
dead hang to inverted on rings - 50 reps *Only had time for 10
Took me 23 mins and change to do this WOD, with the shoulder press turning into push press during round 2. Neck feels a bit tight, form sucked balls and should have scaled more to be safer and finish with a higher intesity. Ripped my hands ‘Again’ on the barbell. Oh well, life goes on.
Fresh pacific Salmon on the BBQ on the menu tonight, looking forward to chillaxing a bit in the sun!
This weekend has been one of the best weekends of my life. Period!
I attended the Level 1 Cert in Vancouver and it was nothing short of amazing. The movements that i’ve been doing for that last year and a bit were broken down and re-taught to me in a way that was simply cool!
I had the priveledge of hanging out and having some beers with Freddy C and the rest of the crew from HQ training staff. These guys are awesome and the knowledge and skills they have to share are too vast to describe.
My new saying after this weekend is…”You think you know how to squat, when in reality you don’t know squat!”
I was taught the butterfly kip by Nadia from Seattle, so cool to have it broken down the way she did and I totally got it. I was re-taught the muscle up by Freddy C in a way that I totally got it! I did one Jumping MU, and Freddy said….”Dude, get over here and do a MU, you totally got it!” After 1 failed attempt I nailed it. High fives all around and then proceeded to do 2 more consecutive. I was totally Jacked!
I learned so much about training others and being a good coach, programming, scaling, nutrition, you name it we talked about it. Hanging out with other CrossFitters for the whole weekend was so much fun!
I met so many cool people, it was so much fun. There was one couple from Ellensburg Washington, Michael and Jessica that used to train at Mt. Baker CrossFit but are now full time Garage Crossfiters with a dream of opening there own affiliate. These guy’s are hard core CrossFitters, with Michael being in the same boat as me regarding the MU, we had previously got it but lost it and frustrated that it was gone. Freddy helped both of us get it back today, and Jessica was so close you could taste it. She will get it within the month for sure! These two firebreathers were awesome to work out with and get to know. I had the privaledge of partnering with them for both of the group workouts and we had such a fun time! Looking forwad to more friendships in the CF world!
Good times this weekend, i’m so glad I did the Cert and can’t wait for the next year of CF!
Real quick post as i’m at the office quickly before going out for dinner.
Day 1 was amazing. Just awesome and full of usefull information. You think you know how to squat….then learn that you don’t know squat! LOL…. Trainers are very friendly and give great feedback in the breakout sessions.
A real quick recap: I had Nadia for the Squat Breakout session. Freddy for the press breakout session, and Andy for the Deadlift breakout session.
Workouts were as follows: Bottom to bottom tabata squats. 12 was my lowest rep with 19 being the highest.
All day I was thinking about FRAN! But turned out we did a TEAM FRAN: Teams of 6 People doing the following
400M Run as a team: 300 Thrusters 95/65 300 Pullups 400M Run. Sweet times!
CrossFit Vancouvers host Patty, who i’ve met before at a boxing fundraiser (thanks Jason) kindly saved me a seat at the host/trainers dinner tonight, so i’m off to meet them and enjoy a relaxing night in Vancouver!
This morning hit the box for Overhead Squat work. Very excited this morning as I’ve never gone heavy overhead before cause I couldn’t at the Globo, and never got around to it at Sterlings Box. So today was the day for a new PR. I didn’t really have one before so I was curious what it would be. My only goal starting was to beat Mikes best of 135# (Sorry Mike, but gotta have something to push me).
Did Jasons crazy level 2 warmup which was basically a 30 minute workout, but had fun. One of the moves was 50 DU’s and i’m proud to say my new consecutive DU is 50. Very happy I hit all 50 consecutive!
OHS work. Took our time and tried a bunch of lifts. Each one feeling better than the previous as I get more comftorable with the weight. Numbers as follows:
40 KG = 88#
50 KG = 110#
60 KG = 132#
70 KG = 154#
75 KG Fail = 165#
75 KG Fail = 165# 72 KG Nailed it! = 158.4# PR
55% of 1RM OHS - 3 sets of 3; 1 min b/t sets = 40KG rest 1 min
70% of 1RM OHS - 4 sets of 2; 2 min b/t sets = 50KG rest 2 min
85% of 1RM OHS - 5 sets of 1; 3 min b/t sets = 60KG rest 3 min
30 sec db push press (30#/20#)/30 sec rest with arms locked out and DB’s overhead x 3 sets for total reps; db’s can NEVER rest below shoulder height once the first db push press is started; if you have to rest on shoulders in rest; note your rest.
Got 10 first round with 5 seconds overhead rest, 9 second with no overhead rest, 8 third with 5 seconds overhead rest. Fun times!
When you’re body is in balance and happy with the fuel that you put into it, it turns into overdrive while you work out. If you want better performance, put rocket fuel into your body! Simple as that. I’ve been eating VERY well this week with balanced and good quality foods. Remember, the bottom of the pyramid is Nutrition……Nuff Said!
Yesterday was a day off and I took the girls swimming and made a lemonade stand with them. It was a relaxing and fun day and ended on a positive note in my personal life. Not only is my performance better, but my head is clearer and i’m thinking better with a properly balanced body.
Tuesday night around 9:45 PM I decided to go for a run and enjoy a very warm evening. Popped on some Nickleback into the MP3 player and off I went for a late run….it was the bomb, so much fun with hills, trails, and road. Came home just drenched in sweat and feeling so alive! Went onto Mapmyrun.com and figured my route was approx 5.6-5.8KM Ran in just over 20 mins so I’m very happy with that considering it wasn’t a scheduled or “for time” run…I just went out to have some fun!
This morning Sterling, Jason and I took on the rest of the Big Dawgs following OPT’s programming and did the following at CF WestSide this morning.
500 m row sprint, rest 2 min EXACTLY x 4
We set up the C2 Rowers for intervals, which basically means you can’t cheat on the 2 mins rest, not even 1 second. The times are accurate and count down from 500M so you get the exact 100th of a second time. I was hoping for a sub 7 Minute combined time, and was shocked and VERY happy
with the results.
Times:
1:38.3
1:37.9
1:42.1
1:43.2
—– 6:41.5
About half way through the 3rd row my body was starting to sieze up and feel the lactic acid buildup. I was like…how am I going to get through. You just keep rowing and eventually the counter is at 0. The last row was simply pure torture and ended with rolling off and having a good 10 minutes of pain following. Brains scrambled, and body just messed up big time. Next time a WOD like this comes up and someone says….”It’s just Rowing” deserves a punch in the face!
Go fuel your body right and see for yourself what it’s like to fly onRocket Fuel! Fun times at the box!
Crossfit quote for the day: “We are the Magic Pill….Just a bit harder to swallow” *Crossfit Middle Tennessee
After a very nice weekend with my Girls and 2 scheduled rest days on Sat, Sun, I had to take an extra rest day yesterday and felt like crap! Bad day, but managed to wake up today feeling inspired and ready to go!
Those that have been reading my posts know that I recently started training at Westside where Jason has been training and coaching recently. I’ve enjoyed training there and being in a box and this week we were able to get Sterling in as well. The trainwreck trio has been re-united at long last! Very looking forward to hanging there alot more in the future.
During my first week at Westside, both Sterling and Jason both independantly decided that after the games they were going to start following OPT’s programming. Given my history with these two firebreathers and my desire to workout in a box, it is a no brainer for me to join them and to continue to battle together.
Today’s WOD:
for loads:
Power Snatch split catch - 7 sets of 4 reps; rest 180 sec b/t sets
(alternate leading foot per rep, i.e. 2/side per set)
Worked up to 101# focusing on technique and Man is this a technical lift! So many things to think about!
+
3 rounds for time;
10 HSPU *Done with 2 ab mats. Still working on full ROM with this one!
10 power snatch - split catch (95#/65#) Time: 10:29
Great morning, after a very rough day yesterday it felt great to start the morning off with a good session at the box.
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