March 2011
23 posts
6 tags
CFSB Day 68
Warmed up with a circuit of cossack squats, plank holds, and ring rows, then some self-prep before the squatting.
Back Squats:
5 x 265lb
5 x 275lb
5 x 285lb
Partner WOD:
100 KB Swings (32kg)
Row 2000m
Time: 11:36 (with Carlos). We each did 2 x 25 swings and planned to switch every ~300m. Carlos tweaked his back on his last set, so I rowed the last 600m or so. It was tough.
I should...
3 tags
CFSB Day 67
Quick NFT warmup circuit of 15 KB swings, 15 hollow rocks, 15 catch jumps (?) x 3. Then some light hang muscle cleans, some hang power cleans, then the real cleans:
Cleans
3 x 155lb
3 x 175lb
3 x 195b
3 x 205lb
3 x 225 *FAIL* (1)
3 x 225 *FAIL* (2)
3 x 225 *FAIL* (1)
3 x 180lb
3 x 180lb
Clean Pulls
2 x 3 x 180lb
I was pretty worn out by my last set of heavy cleans. I think...
4 tags
2011 Crossfit Games Open Workout Week 1 (take 2)
Had another go at this bastard since the deadline was extended a week:
30 Double Unders
15 Power Snatches (75lb)
AMRAP 10 min
Total score: 267 (5 rounds + 30 double unders + 12 snatches). 5 points better than last time, but still disappointing. I was hoping to compete 6+ rounds and get a top 3 score for my team, but I was just a little short.
I was motoring (four rounds complete at the 5 min...
3 tags
CFSB Day 66
Warmed up on the rower with 1 min work / 30 sec rest intervals x 4. Then some hamstring PNF stretching and rope climbing 101! It was fun to try the different styles of rope climbing, but I only got a few ascents. I’d like to spend some more time on the ropes. Then a not-for-time WOD (the last of back-off week):
14 Kettlebell swings (32kg)
13 Toes to bar
12 Ring pushups
We ran this...
3 tags
CFSB Day 65
Warmed up with the rest of the class, all of whom were doing yesterday’s gymnastic WOD. Then I got sent off to the squat rack to work up to some heavy singles.
Back Squat
1 x 295lb
1 x 315lb
1 x 325lb *FAIL*
Press
1 x 150lb
1 x 160lb *FAIL*
1 x 160lb *FAIL*
Crumby morning. I wasn’t expecting to lift heavy today and I don’t think I was mentally prepared. The good...
3 tags
CFSB Day 64
It’s back-off week again, so we had a lower intensity, maintenance workout today after a 3 min warmup row and some DROMS:
12 Walking Lunges
9 Back Roll to Squat
6 Handstand Kick Ups
3 Front Lever Negatives
Not for time. Felt good to get moving, but I didn’t really get sufficiently crushed by crush week to warrant this backing off.
4 tags
2011 Crossfit Games Open Workout Week 1
Team CFSB hosted teams from Crossfit Virtuosity, Crossfit LIC, Hell’s Kitchen, and a few other stragglers for a pretty sizable turnout for the first games workout:
30 Double Unders
15 Power Snatches (75lb)
AMRAP 10 min
Total score: 262 (5 rounds + 30 double unders + 7 snatches). Fucking rubbish. I’m really disappointed and definitely want to do this one again. Couldn’t get in...
4 tags
Double Unders & Burpees
Short on time and sleep, so I got outside for a few minutes and tried a modified, gymless version of the Crossfit Games Open week 1 workout:
30 Double unders
15 Burpees
Repeat 5x
Time: 8:23. I thought burpees would be similarly aerobic and take a similar amount of time to the snatches in the posted workout. They got tough. This workout will be harder than I thought. Did 20 pullups and 20...
3 tags
CFSB Day 63
Started things off with some foam rolling on the legs. Officially a rest day, but since there’s no rest for the weary, I did tomorrow’s WOD. Warmed up with some light reps of the much-dreaded bear complex, then:
2 Muscle ups
1 Power clean (155lb)
1 Front squat (155lb)
1 Push press (155lb)
1 Back squat (155lb)
1 Push press (155lb)
Repeat 10x
Time: 11:59. I scaled the muscle ups...
3 tags
CFSB Day 62
It’s crush week at CFSB, with lots of high-volume workouts until we start our next strength cycle. Started with a NFT warmup of 500m row, 21-15-9 KB swings and situps, followed by 300m row. Then some quad and ankle prep before today’s WOD:
500m Row
25 Thrusters (75lb)
Repeat 3x
Time: 12:30. Funny that my first reaction after seeing this workout was to scale the thruster weight...
Oh snap →
Look who’s participating in the Crossfit Games Open!
5 tags
CFSB Day 61
Did the standard coach Jeremy warmup followed by some light rope skippin to get blood pumping.
Rack Pulls
3 x 3 x 415lb
This was supposed to be at 100% deadlift 1RM weight. My positioning still needs a lot of work - especially getting the scaps back and the back set before I start.
WOD:
10 Deadlifts @ 275
10 Burpees
Repeat 3x
Time: 2:56. Chasing Ryan on this one and he blew my...
4 tags
Double Under Intervals
In the basement whilst doing some laundry:
5 x 2 min Double Unders (134, 108, 97, 97, 108)
Total work time: 10 minutes, resting 1 minute between sets. Total score = 544 PR). Progress, my boy! I guess my double unders have been improving with all the crossfitting I’ve been doing. The weird part is my own trusty jump rope felt foreign to me during the warmup and I had a hard time getting...
6 tags
CFSB Day 60
Working from home means lunch time workout!
Front Squat
1 x 255lb
1 x 265lb
1 x 275lb
1 x 285lb (PR)
1 x 295lb *FAIL*
Really chuffed to hit 285, but then again I’ve never tried to max out on a heavy single FSQ before. Thinking about keeping my femurs externally rotated and getting a nice, deep breath were really helpful, but Shane also made sure I wasn’t going too low. The key...
1 tag
“Vegetarians are the enemy of everything good and decent in the human spirit.”
– Anthony Bourdain
2 tags
CFSB Day 59
Today was a rest day on our programming schedule and since I plan on coming to class tomorrow, I got to do my own thing this morning. Some jump rope to warmup then muscle up practice. The goal was to work on stringing together multiple reps, but my best string was 2 reps. I probably ended up doing about 20 reps, mostly singles. These things dry up quickly and I was really fighting for the last rep...
4 tags
CFSB Day 58
Some lat and calf prep, then some fun partner gymnastic drills before today’s attempt at the heavy barbell snatch.
Snatch:
1 x 135lb
1 x 155lb *FAIL*
1 x 155lb *FAIL*
1 x 145lb *FAIL*
1 x 145lb
FUUUUUUUUUUCK that. I thought ~185 would be cake since 30 reps at 135 wasn’t so bad and I can snatch a 100lb DB with either hand. I just wasn’t able to get under the bar once it got...
Are Carbs More Addictive Than Cocaine? →
“Think of this stuff as more than a drug—it’s like a metabolic parasite, taking over your body and feeding itself.” (via)
5 tags
CFSB Day 57
Very quick shoulder and hamstring warmup, then got into some defecit pulls to work a different ROM on the deadlift.
Defecit Deadlifts (2 mats)
3 x 3 x 355lb
Again, this was the weight my group was using and not exactly 85% of my 1RM (whatever that is). The biggest challenge for me is keeping my back set, the weight wasn’t too challenging.
WOD:
5 Clean & Jerk (155lb)
20 Double...
4 tags
CFSB Day 56
After some light rope skipping we got into some really good hamstring-focused DROMS stuff with the strap and the foam roller. Then onto the push press.
Push Press
3 x 170lb
3 x 175lb
3 x 185lb
12 x 135lb
Same rep scheme as last week but tried to go a little heavier. I was all over the place on the second set, but got some cues to keep my ribcage down, which prevented me from over extending...
6 tags
CFSB Day 55
Jogged to the box, then 3 min on the rower keeping s/m below 20 to warm up. Then a NFT circuit of KB swings, DB presses, and shoulder stretches to prep for the front squat.
Front Squat:
2 x 245lb
2 x 255lb *FAIL* (1)
2 x 255lb *FAIL*
Maybe I was smart to stay at 250 last week, maybe I just didn’t have it today. No worries, today’s WOD had plenty more FSQs!
In 3 minutes, complete:...
2 tags
Paleo challenge day 60
Breakfast: eggs, sausage, avocado
Snack: larabar
Lunch: braised bacon, collard greens, nuts
Snack: larabar
Dinner: meatballs, spinach, nose carrots
That’s all folks, 60 days in the books. Wrap up to follow.
Weigh-in: 180lb
I’m doing this as part of CFSB’s 60 Day Paleo Challenge. Read all about it.
1 tag
“It’s never too late to be who you might have been.”
– George Eliot